CrossFit Wreckage – CrossFit

Snatch (Take 20 minutes to Build to a HEAVY 1 rep Snatch for the day)

*Can be Power or Squat

Friday EMOM (6 Rounds for reps)

24 min EMOM

RX+:

Minute 1: 15/12 Calorie Machine

Minute 2: 20 GHDs

Minute 3: Max Snatches at 135/95#

Minute 4: Rest

RX:

Minute 1: 15/12 Calorie Machine

Minute 2: 25 Sit-ups

Minute 3: Max Snatches at 115/80#

Minute 4: Rest

Fitness:

Minute 1: 15/12 Calorie Machine

Minute 2: 20 sit-ups

Minute 3: Max Snatches at 95/65#

Minute 4: Rest
*Score is TOTAL Snatches after all 6 rounds

*Rest the remainder of the minute during the machine and the GHD/sit-ups

Accessory Work (optional)

5 rounds for Quality:

An Unbroken Set of DB Bench Press that you think you can repeat

An Unbroken set of Strict Pull-ups or Strict Banded Pull-ups that you think you can repeat

An Unbroken set of Ring Dips or Banded Ring Dips that you think you can repeat