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 (5 Rounds for reps)

5, 4 minute AMRAPs, resting 1 minute between each AMRAP

Rx+:

25 GHDs

40 ft Handstand Walk

40 ft Double DB Lunge (50s/35s)

Max Wall Balls 20/14# in time remaining

Rx:

25 Sit-ups

80 ft Bear Crawl

40 ft Single DB Lunge (50/35#)

Max Wall Balls 20/14# in time remaining

Fitness:

20 Sit-ups

80 ft Bear Crawl

40 ft Single DB Lunge (35/20#)

Max Wall Balls 20/14# in time remaining
*Score is total wall balls

*Scale accordingly, the goal is to have 30 sec-1 min or more to do WB each time

*Can Hold DB in any position for lunges

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)