Teams of 3:
AMRAP x 10
15 Row Cals
-rest 2 min-
AMRAP x 10
12 Ski Cals
-rest 2 mins-
AMRAP x 10
9 Ass Bike Cals
One team member working at a time. You will complete your calories and the next person will hop on and so on until time runs out.
Clean Complex:
1 Deadlift + 1 Hang Clean + 1 Squat Clean
For Time:
100 DU
9 Cleans
-rest 1:00-
100 DU
7 Cleans
-rest 1:00
100 DU
5 Cleans
Low reps=higher weight.
Do a weight that you are intimidated wiith but can maintain good form throughout.
3 Position Muscle Clean
-Mid Shin+Low Hang+Hang
3 Tall Clean
*Change levels every clean, but do not hit squat depth
***These complexes will be done with an empty barbell***
Power Clean
Build to 90% and complete 5 Power Cleans at this weight. Once again you only have 3 misses available.
Shoulder Press
10@ 60%, 10@95% of 65%, 10 @90% of 60%
Woo Flys
3×10
Barbell Good Mornings
3×8@70%
For Time:
3 Rounds
10 Pull Ups
10 OAA DB Hang Snatches
15/12 Machine Cals
-into-
2 Rounds
15 Pull Ups
15 OAA DB Hang Snatches
20/16 Machine Cals
-into-
1 Round
20 Pull Ups
20 OAA DB Hang Snatches
25/20 Machine Cals
1 Muscle Snatch from mid-shin+1 Hang Power Snatch from Hang+1 High Hang Snatch
2 BTN Snatch Grip Strict Presses+1 Snatch Balance+2 OHS
complete 3 of these complexes with an empty barbell
Power Snatch
5 reps @ 90%
*these are singles*
*You have a total of 3 misses available, so make your lifts count. If you hit your first and miss 3 consecutive snatches after that. You are done Snatching. *
As you Build and warm up to your 90% hit multiple reps at each weight as you build. Dial everything in. Don’t be in a rush to get to the 90%.
Back Squat
5 reps @ 90%
*these are singles*
Bench Press
Find a 10 rep max
Core:
Ab circuit if you haven’t done it yet
CrossFit Wig Wag 