CrossFit Wreckage – CrossFit
Front Squat (10 min EMOM:
First 3 min = 3 Front Squats each minute (moderate weight)
Next 3 min = 2 Front Squats each minute (heavier weight)
Final 4 min = 1 Front Squat each minute (heaviest weight…can build here if feeling good))
Monday Scaries (Time)
Rx+:
30/25 Calorie Machine
-then-
9-6-3
Thrusters 135#/95#
Chest 2 Bar Pull-ups
-then-
25/20 Calorie Machine
-then-
12-9-6
Thrusters 115/80#
Chest 2 Bar Pull-ups
-then-
20/15 Calorie Machine
-then-
15-12-9
Thrusters 95/65#
Chest 2 Bar Pull-ups
Rx:
25/20 Calorie Machine
-then-
9-6-3
Thrusters 115/80#
Pull-Ups
-then-
20/15 Calorie Machine
-then-
12-9-6
Thrusters 95/65#
Pull-ups
-then-
15/10 Calorie Machine
-then-
15-12-9
Thrusters 75/55#
Pull-ups
Fitness:
20/15 Calorie Machine
-then-
9-6-3
Thrusters 95#/65#
Banded Pull-ups or Ring Rows
-then-
15/10 Calorie Machine
-then-
12-9-6
Thrusters 75/55#
Banded Pull-ups or Ring Rows
-then-
10/7 Calorie Machine
-then-
15-12-9
Thrusters 45/35#
Banded Pull-ups or Ring Rows
Accessory Work (optional)
Accrue 5 min of a Plank on elbows/forearms
*Every break perform 10 V-ups