5 Rounds Each Station:
Station 1- Pull Ups
Station 2- Box Jumps 30/24
Station 3- DB Clean & Jerk 70/50
Station 4- Assault Bike
Station 5- GHD Sit Ups
-1 min rest between Rounds-
This will be Fight Gone Bad style. Each station is a minute. You will accumulate as many reps as possible at each station; switching between each station once the minute is up. 5 stations = 1 round.
Snatch Ladder
10 Snatches 115/75 by 2:00
8 Snatches 135/95 by 4:00
6 Snatches 155/105 by 6:00
4 Snatches 185/125 by 8:00
2 Snatches 205/135 by 10:00
5 Rounds:
5 HSPU
5 RDS of Snatch Complex
Snatch Complex
1 Snatch+3 OH Squats+1 Hang Snatch 135/95
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
7 Min Ladder
1 Bar MU/10 DU
2 Bar MU/15 DU
3 Bar MU/20 DU…
14 Min EMOM
Odd: Max Cals Ski Erg
Even: 10 Push ups 10 VSits
Score is total Cals at the finish.
CrossFit Wig Wag 