CrossFit Wreckage – CrossFit
Clean and Jerk (8 minute EMOM
1 Power Clean and Jerk + 1 Squat Clean and Jerk
*both performed in same minute
*can build with each minute or stay at same weight throughout but try to start EMOM at around 60-65% of 1RM
*log heaviest weight performed)
Universal Sound (3 Rounds for calories)
AMRAP 5:
3 rounds:
15 pull ups
9 clean and jerks (95/65)
Max Calorie Machine in time remaining
Rest 2 min
AMRAP 5:
2 rounds:
12 C2B
9 clean and jerks (135/95)
Max Calorie Machine in time remaining
Rest 2 min
AMRAP 5:
1 round:
9 BMU
9 clean and jerks (185/125)
Max Calorie Machine in time remaining
*can use any machine you wish
*scale movements, weights, reps down appropriately
*goal is to have at least one minute on the machine each time
*score is total calories across all three rounds
Accessory Work (optional)
3 sets of:
30 sec Top of Pull Up Hold
30 sec Rest
30 sec Hollow Hold
30 sec Rest
30 sec HS Hold
30 sec Rest