EOMOM x 10
60/45 Ass Bike Cals
-into-
EOMOM x 10
90/65 Rower Cals
-into-
EOMOM x 10
90/65 Ski Erg Cals
-into-
EOMOM x 10
40 Burpees to a target
EOMOM=every other minute on the minute
*You will work for one minute then rest for a minute while you accumulate your reps.
You will have 10 mins for each section. Once completed, you rest the remainder of the 10 mins and record that time which includes rest time.
Empty Barbell Complex
Burger Warmup (Snatch) Do Once
5 Dip and Shrugs
5 Dip Shrug High Elbow
3 Muscle Snatch
3 OHS
3 Snatch Balance
Empty Barbell Complex Do 3 Times
Muscle Snatch Mid Shin+Muscle Snatch Hang+Muscle Snatch High Hang
Muscle Snatch from Ground+Power Snatch from Hang+High Hang Squat Snatch
5 complexes@70% of 1RM Muscle Snatch
Power Snatch+BTN Push Press+Power Snatch BTN Push Press+Power Snatch+BTN Push Press
5 sets@ 60% of 1RM Power Snatch
3 BTN Strict Press+Snatch Balance
**Build to a moderate Complex, this will be a light Complex**
Shoulder Press
12×3@60%
Good Mornings
3×12
Build to a set of 4. 2R/2L
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Shoulder 2 Overhead
*20 Ab Mat Sit Ups after each round
Empty Barbell Complex
Burgner WarmUp (complete once)
5 Dip and Shrugs
5 Dip Shrug High Pull
3 Dip Shrug High Pull Muscle Clean
3 Front Squats (Maintain a full grip on the bar, I don’t want finger tips on the bar, I want you to try hard and maintain a full grip on it)
3 Tall Cleans
3 Position Muscle Clean (Complete Complex 3 times)
Mid Shin+Hang+High Hang
3 Position Clean
Muscle Clean From Ground+Power Clean From Hang+High Hang Squat Clean From High Hang
**Complete this complex 5 times @ 70% of 1RM Muscle Clean**
Power Clean+Push Press+Power Clean+Push Press+Power Clean+Push Press
**Complete this complex 5 times @ 70% of 1RM Push Press**
Muscle Snatch
3×5@70% of 1RM Muscle Snatch
Bench Press
12×3@60%
3 Rounds
10 Evil Wheels
10/10 Weighted Side Bends
For Time:
10 Rounds
8 OA DB Thrusters
35 DU
8 DB Step Ups
*Every 2 rounds: 400m run
last run after round 8.
CrossFit Wig Wag 