CrossFit Wreckage – CrossFit

Snatch (Build to a HEAVY Single Snatch for the Day using the following rep scheme
3-3-3-2-2-2-1-1-1
Can be Power or Squat
)

Max Patch (4 Rounds for reps)

28 min EMOM (7 rounds):

Rx+

M1: 4 (100 ft) shuttle runs

M2: 15 GHDs

M3: Handstand Variation* (athlete’s choice)

M4: 8 Power Snatches 115/85#

Rx

M1: 4 (100 ft) shuttle runs

M2: 15 Sit-ups

M3: Handstand Variation* (athlete’s choice)

M4: 8 Power Snatches 95/65#

Fitness:

Rx+

M1: 3 (100 ft) shuttle runs

M2: 15 Sit-ups

M3: Handstand Variation* (athlete’s choice)

M4: 8 Power Snatches 75/55#

*HS Variation Options:

Rx+: 50 ft Handstand Walk or 5 Wall Walks or 10 Strict HSPU

Rx: 25 ft Handstand Walk or 3 Wall Walks or 10 HSPU

Fitness: 30 sec Handstand Hold or 1-2 Wall Walks or 10 Box Inverted HSPU or 10 Double DB Strict Press