CrossFit Wreckage – CrossFit

Snatch Grip Deadlift (3-3-3-3-3 (5 sets of 3 reps) at 100-110% of 1 RM Snatch)

Snatch Pull (2-2-2-2-2 (5 sets of 2 reps) at 100-110% of 1 RM snatch)

*Focused on Speed of the pull and shrug

Indy QF WOD 1 (4 Rounds for reps)

4 rounds for Max Reps of:

Rx+:

1 minute Snatches 135/85#

1 minute rowing/machine for calories

1 minute DB box step ups 50#s/35#s, 20″ box

1 minute REST

Rx:

4 rounds for Max Reps of:

1 minute Snatches 115/75#

1 minute rowing/machine for calories

1 minute single DB box step ups 35#s/20#s, 20″ box

1 minute REST

Fitness:

4 rounds for Max Reps of:

1 minute Snatches 95/65#

1 minute rowing/machine for calories

1 minute DB box step ups (body weight), 20″ box

1 minute REST
*DB must be held in hang position by side for step ups