Build to a 3 rep.
For Time:
3 Rounds
5 Snatches
10 Pistols
25 DUs
-into-
2 Rounds
5 Snatches
10 Pistols
25 DUs
-into-
1 Round
5 Snatches
10 Pistols
25 DUs
Your barbell should increase weight in each section. Begin the first 3 rounder with a moderate weight then by the 1 rounder you should have a fairly heavy weight on your barbell. Heavy singles with GOOD form under fatigue is the intent.
For Time:
125 Burpees over the Bar
*Every minute on the min (starting at 0:00) 5 SDLHP.
5 Rounds:
25 Weighted Russian Twists
15 Weighted Hollow Rocks
5 Atomic Abs
Press Complex
1 Push Press + 1 Push Jerk
*completed from the floor
AMRAP x 12
24 DB Hang Clean & Split Jerks
100m OH DB Carry
For Time:
Buy In: 800m Run
30-24-18
Wall Balls
24-18-12
Pull Ups
18-12-6
Machine Cals
Buy Out: 800m Run
Welcome Back WOD
Clean Complex:
1 Power Clean + 1 Hang Clean + 1 Front Squat
I want this complex to be technique work for us as we return to barbell work. Please do not expect to lift enormous weights or to PR. We will spend limited time here.
For Time:
3 Rounds
12 Hang Power Cleans
12 Front Squats
25′ Front Rack Lunge
8 Hang Power Snatch
8 Overhead Squats
25′ Overhead Walking Lunge
CrossFit Wig Wag 