Complex for load:
1 Push Press+ 2 Push Jerks + 1 Split Jerk
For Time:
5 Rounds
1 Power Clean + 3 Push Jerks (~75% of PJ)
10/7 Ass Bike Cals
1 Power Clean + 3 Push Jerks
-rest 1:00-
Time cap: 15 mins
Row/ski Cals=15/12
Build to a set of 3. Once you hit 75%, you must complete all 3 reps and increase by 5-10lbs only.
AMRAP x 6
12 Wall Balls
12 OAA Devil Presses
-rest 2 mins-
AMRAP x 6
12 Box Jumps
12 OA DB Thrusters (6/6)
Power Lifting
Superset Barbell Row and Close Grip Bench
Barbell Row
8×8@40%
Close Grip Bench
8×8@40%
Banded Face Pulls
8×8
Floor Press
8×8@40%
Dumbbell Hammer Curls
8×8 (8 reps per arm for a set)
Banded Tricep Extension
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Push Presses+3 Jerk Balances+3 Jerk Pos. Presses
Build to a moderate complex of:
1 Jerk Balance+1 Jerk Pos. Press
-I only want 10 complexes done here. So plan your jumps out accordingly.-
**Build to roughly 70~80% of your Jerk Balance, purpose here is to concentrate on bar path with good footwork. Worry more about feel on this one**
Push Press
5×3@60%
3×3@65%
Split Jerk
5×2@70%
3×2@75%
Dead Lift
12×3@60%
For Time:
15-12-9-6-3
Burpees
100m Run
10-8-6-4-2
Strict Pull Ups
100m Run
5-4-3-2-1
Wall Walks
100m Run
Power Lifting
Dead Lift and Shoulder Press
Dead Lift
8×8@40%
Shoulder Press
8×8@40%
Back Rack Forward Lunge
8×3@70%
Dumbbell Arnold Press
8×8
Banded Leg Extension
8×8
Double Dumbbell Complex
1 rep=DDB Shoulder Raise+DDB Side Delt Raise
8×8
Reverse Hypers
5×10
Olympic Lifting
3 Empty Barbell Complex
3 Bootstrap Squats+3 RDLs+3 Hang Muscle Cleans+3 Shoulder Presses+3 Full Grip Front Squats
Build to a moderate Complex of:
1 Muscle Clean+Front Squat
-I only want 10 complexes done here. So plan your jumps out accordingly.-
**Build to roughly 70~80% of your muscle Clean, purpose here is to concentrate on bar path with a nice and smooth overhead squat. Worry more about feel on this one**
Power Clean
5×3@60%
3×3@65%
Squat Clean
5×2@70%
3×2@75%
Pendlay Row
12×3@50%
**fast up 3 seconds down**
CrossFit Wig Wag 