CrossFit Wreckage – CrossFit

Split Jerk (3-3-3-3-3-3
6 sets of 3 reps building/increasing weight across those 6 sets)

*First official set of 3 reps starts at 50-55% of 1RM

*log heaviest set of 3

Finally Friday (5 Rounds for reps)

25 min EMOM:

Rx+:

1-60 Double Unders

2-5 Power Cleans 185/125#

3- 30 ft HSW

4-5 Push Jerks 185/125#

5-15/12 calorie machine

Rx:

1-40 Double Unders

2-5 Power Cleans 155/105#

3- 8 HSPU

4-5 Push Jerks 155/105#

5-12/9 calorie machine

Fitness:

1-60 Single Unders

2-5 Power Cleans 115/75#

3- 10 Double DB Strict Press or inverted box pushup

4-5 Push Jerks 115/75#

5-10/7 calorie machine
*score is lowest amount of reps completed for each movement

Accessory Work (optional)

5 rounds for Quality:

8 DB/KB Weighted Single Leg Deadlifts (each leg)

8 DB/KB Weighted Box Step Ups (each leg)

8 Pausing Goblet Squats with DB/KB (3 sec pause at bottom)