CrossFit Wreckage – CrossFit View Public Whiteboard Clean Complex (1RM) -Clean -Hang Clean -Jerk**Cleans can be power or squat** Metcon (Time) 40 Air Squats 40 Hand Release Push-ups 30 Back Squats 135/95 30 Pull-ups 20 Front Squats 135/95 20 Toes to Bar 10 Overhead Squats 135/95 10 Bar Muscle-upsRead More
CrossFit Wreckage – CrossFit View Public Whiteboard Front Squat (3-3-2-2-1-1) Metcon (AMRAP – Reps) TABATA! Bike (Calories) Single Arm DB Hang Clean & Jerk 50/35 Ski Erg (Calories) Slam Balls 30/20**Movements can be done in any order**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more...Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 17 Min. AMRAP 10 Step-ups on 20″Box w/ KB 70/53 5 Power Cleans 165/110 100′ Bear Crawl**KB can be held in any position for step-ups**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Split Jerk (2-2-2-1-1-1) Metcon (Time) 3 Rounds .50 Mile Bike 14 Hang KB Snatch 53/35 -1 Minute Rest- 3 Rounds 28 Slam Balls 30/20 14 Hand Release Push-ups 7 Strict Pull-ups**The rest is mandatory & included in total time**Read More
CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Dips (3-3-3-3-3) Weighted Bar Dips**If you can’t do dips take this time to work on ring dips** Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest**Women’s...Read More
