CrossFit Wreckage – CrossFit

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken.

Score is the single load used for all three unbroken sets.

*You have 20 min to get this done

*Take whatever time you need between the 15-12-9 as long as you complete it within 20 min

*It’s a gamble to push your limits on this one

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*30 Minute CAP**

*Muscular Fatigue

*Pull-ups and push-ups should be hard and should be broken up into small sets

*Sit-ups and Air squats should move faster on

Intermediate Option:

60 Pull-ups

60 Push-ups

100 Sit-ups

100 Air squats

Beginner Option:

50 Ring Rows

50 Knee Push-ups

50 Sit-ups

50 Air Squats

Super Angie (Time)

100 C2B Pull-ups

100 HSPU’s

100 GHD’s

100 Pistols
30 Minute CAP

Accessory Work (optional)

3 rounds for Quality:

15 Weighted GHD Reverse Hypers/Hip Extensions

20 Weighted Single Leg Deadlifts (10 each side)

45 sec side plank each side