CrossFit Wreckage – CrossFit

Overhead Squat (5×4 (5 sets of 4) with all 5 sets performed at 70-80% of 1RM OHS)

Dumbbell Mania (Time)

Rx+:

Buy In: 1000/800 meter Ski or Row

-then-

7 rounds of:

12 Alternating DB Snatches 70/53#

6 Lateral Burpees over DB (must jump)

12 Single Arm DB Thrusters 70/53#

6 Lateral Burpees over DB (must jump)

Rx:

Buy In: 1000/800 meter Ski or Row

-then-

7 rounds of:

12 Alternating DB Snatches 50/35#

6 Lateral Burpees over DB (must jump)

12 Single Arm DB Thrusters 50/35#

6 Lateral Burpees over DB (must jump)

Fitness:

Buy In: 500/400 meter Ski or Row

-then-

7 rounds of:

12 Alternating DB Snatches 35/20#

6 Lateral Burpees over DB (can step over DB)

12 Single Arm DB Thrusters 35/20#

6 Lateral Burpees over DB (can step over DB)

Time Cap: 20 minutes
Goals:

Smooth/efficient machine and burpee pace

Hold onto the Dumbbell so you can complete the 12 reps in 1-2 sets each time