CrossFit Wreckage – CrossFit

Stamina Squats 3F/5B (Weight)

EMOM x 12 minutes (6 rounds):

Odd: 3 Front Squats

Even: 5 Back Squats

*Shoot for 70-80% of 1RM Front Squat for this EMOM

*Stay at same weight throughout
*Perform 3 Front Squats on min 1, 3, 5 and then 5 Bacm Squats at the same weight for min 2, 4, and 6

Age Group Semifinal Event 2 (AMRAP – Rounds and Reps)

20 min AMRAP:

Rx+:

50 Double Unders

10 Chest 2 Bar Pull-ups

10 Box Jumps 30/24″

10 Strict HSPU

Rx:

50 Double Unders

10 Pull-ups

10 Box Jumps 30/24″

10 HSPU

Fitness:

50 Single Unders

10 Banded Pull-ups or Ring Rows

10 Box Step-ups 20″

10 Strict DB press or Inverted Box HSPU
*Score is total rounds and reps

*Goal is 5+ rounds

Other goals:

*Do not spend too much time on jump rope, should be doing dubs for no more than 1 min to 1:15

**smart sets on the rig and inverted movements, know your strength and weaknesses

Accessory Work (optional)

Bike Intervals:

On the 0:00 – 60/40 calories

On the 4:00 – 40/30 calories

On the 7:00 – 40/30 calories

On the 10:00 – 20/15 calories

On the 11:30 – 20/15 calories

On the 13:00 – 20/15 calories