CrossFit Wreckage – CrossFit
Clean and Jerk (8 minute EMOM
2 Power Cleans into 2 Jerks (cannot drop barbell until completed)
*all 4 reps performed in same minute
*stay at same weight throughout
*shoot for around 60-70% of 1RM C&J
*log weight performed)
Universal Sound (3 Rounds for calories)
AMRAP 5:
3 rounds:
10 pull ups
9 clean and jerks (95/65)
-then-
Max Calorie Machine in time remaining
Rest 2 min
AMRAP 5:
2 rounds:
8 C2B
9 clean and jerks (115/75)
-then-
Max Calorie Machine in time remaining
Rest 2 min
AMRAP 5:
1 round:
6 BMU
9 clean and jerks (135/95)
-then-
Max Calorie Machine in time remaining
Rx+: 15 Pull-ups, 12 C2B, 9 BMU and weights are 95/65, 135/95, 185/125
*can use any machine you wish
*scale movements, weights, reps down appropriately
*goal is to have at least one minute on the machine each time
*score is total calories across all three rounds
Accessory Work (optional)
3 sets of:
30 sec Top of Pull Up Hold
30 sec Rest
30 sec Hollow Hold
30 sec Rest
30 sec HS Hold
30 sec Rest