CrossFit Wreckage – CrossFit

DL + Clean + Hang Clean Complex (Weight)

Every 1:30 for 12 minutes perform the following complex TNG

1 Deadlift + 1 Clean (power or squat) + 1 Hang Clean (power or squat)

*Start at 60% of 1 RM Clean and Build as you wish

Log Heaviest successful complex

Virginia Falls (Time)

5 sets

3 min ON, 1:30 min OFF (alternating on the machines)

Rx+:

250 meter Row/Ski

12 Bar Facing Burpees

Max Clean and Jerks in time remaining (135#/95#)

Rx:

250 meter Row/Ski

10 Bar Facing Burpees

Max Clean and Jerks in time remaining (115#/75#)

Fitness:

200 meter Row/Ski

8 Bar Facing Burpees (step over)

Max Clean and Jerks in time remaining (95#/65#)
Goals:

Have at least 1 min to do Clean and Jerks

Smooth/slightly aggressive pace on row/ski

Smooth unbroken burpees

Make the C+J hurt

Should be a weight on the bar that you can cycle (not heavy)