Find a 2 rep from the rack.
AMRAP x 12
3 Deadlifts
6 Power Cleans
9 Squat Cleans
12 Front Squats
15 Thrusters
Pick a light/mod weight that is the same for all barbell movements.
Build to a set of 3.
Compare to 6/4/21
For Time:
7 Rounds
10 Burpees over the Bar
2 Clean & Jerks @ 70%
Time cap: 15 mins
RDL
8×8@40%
Bench Press
8×8@40%
Good Mornings
8×8@40%
Double DB Clean into Press
8×8
GHD Hip Extension
8×8
Single DB Tricep Ext.
8×8
Single Arm Kneeling KB Press
8×8
**4/4 each knee, 8/8 each arm
DB Push Up into Row (“renegade row”)
8×8
For Time:
4 Rounds
100 DUs
-rest 1 min-
50 Ski Erg Cals
-rest 1 min-
25 Box Jump Overs
2 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Jerk Balances
Jerk Balance
3×3@60% of Jerk Balance
BTN Jerk Pos. Push Press
5×3@60%
*if you do not have any #’s for this take 15 min and build to a 5 rep*
2 Push Presses+Jerk
5@65% of Push Press
Push Jerk
4×2@70%
Split Jerk
4×2@70%
Leg Finisher
50 alt. Body weight Lunges
20 RDL’s
3 sets with 2-3 minute rest in between sets
Barbell Reverse Curls
3 Max effort sets, drop weight every set, and rest 2-3 minutes between sets
CrossFit Wig Wag 