Jerk Balance
2@85%
Jerk
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Dead Lift
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
For those of you who did yesterday’s WOD at CFWW
-Barbell Row
-12×3@60%
For those of you who did not do the CFWW WOD
-Front Squat
-12×3@60%
3 Rounds
10 Weighted Sumo Stance Straight Leg DL
10 Weighted Side Bends
10 Weighted Turkish Sit Ups
EMOM x 12 mins
20sec Snatch Grip DL Hold
2 Hang Snatches
For Time:
30-20-10
Ski Erg Cals
OAA DB Snatches
For Time:
10 Rounds
30 Double Unders
10 Thrusters
*time cap 20 mins*
-rest 2 mins-
EMOM x 18
3 Clean & Jerks @ 70-75%
Drop Clean+2Front Rack Zotts Press
3@85% of Front Rack Zotts Press
Power Clean
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Shoulder Press
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
Back Rack Lunge
5×3@65% in Reverse
5×3@65% forwards
Good Mornings
3×10@65%
With Percentages and weights getting higher and higher I am going to put less of an emphasis on what weight I want you to hit for your last single. But I still want us building to a heavy single. Also if we are getting to the point in which we are struggling and are unable to hit the number prescribed, back the weight off and move for quality. We will not become better lifters and will not get stronger if we are lifting like shit.
Snatch Balance+2 Zotts Presses
3@85% of Zotts Press
Snatch
2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+
Back Squat
1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+
Bench Press
10×3@65%
Core
Do the ab circuit from the challenge!
CrossFit Wig Wag 