CrossFit Wreckage – CrossFit

Clean and Jerk (Build to a HEAVY Single (1 rep) for the Day
3 reps @ 50-55%
3 reps @ 60-65%
2 reps @ 70-75%
2 reps @ 80-85%
1 rep @ 90%
1 rep @ 95%
1 rep @ heavier, heavier, etc)

*Can be power or squat clean

*Can be push or split jerk

Drop Off (Time)

5, 4 minute AMRAPs, resting 2 minute between AMRAPs

For Time:

Rx+:

50 ft Double KB/DB Lunge (53 or50s/35s)

25 GHDs

25 Wall Balls 20/14#

Max Distance Handstand Walk in time remaining

Rx:

50 ft Single KB/DB Lunge (53 or50/35#)

25 Sit-ups

20 Wall Balls 20/14#

Max Wall Walks in time remaining

Fitness:

50 ft Single KB/DB Lunge (35/20#)

25 Sit-ups

15 Wall Balls 20/14#

Max Wall Walks or Double DB Strict Press in time remaining
*Score is SLOWEST Round

*Once you finish your last rep on the rings or rig then you will rest until the start of the next 6 minute window

*Scale accordingly, the goal is to have at least 1 minute of rest during each round

Accessory Work (optional)

12 min EMOM:

1-45 second bike/ski

2-45 second Farmers Carry w/ heavier KB than you would normally use (try to go at least 100 ft each time)