CrossFit Wreckage – CrossFit

Snatch Complex (8 minute EMOM
Perform 1 full Complex each minute
*Complex must be performed unbroken
*Snatch and Hang snatch can be power or squat )

Bar Can’t be Dropped until OHS is completed:

-Snatch

-Hang Snatch

-Overhead Squat

Tarzan (Time)

For Time:

Rx+:

10 DB Bench 70/50#

12 Power Snatches 115/80#

12 Overhead Squats 115/80#

2 Legless Rope Climbs

10 DB Bench 70/50#

9 Power Snatches 135/95#

9 Overhead Squats 135/95#

2 Legless Rope Climbs

10 DB Bench 70/50#

6 Power Snatches 155/105#

6 Overhead Squats 155/105#

2 Legless Rope Climbs

10 DB Bench 70/50#

3 Power Snatches 185/125#

3 Overhead Squats 185/125#

2 Legless Rope Climbs

Rx:

10 DB Bench 50/35#

12 Power Snatches 95/65#

12 Overhead Squats 95/65#

2 Rope Climbs

10 DB Bench 50/35#

9 Power Snatches 115/80#

9 Overhead Squats 115/80#

2 Rope Climbs

10 DB Bench 50/35#

6 Power Snatches 135/95#

6 Overhead Squats 135/95#

2 Rope Climbs

10 DB Bench 50/35#

3 Power Snatches 155/105#

3 Overhead Squats 155/105#

2 Rope Climbs

Fitness:

10 DB Bench 35/25#

12 Power Snatches 45/35#

12 Overhead Squats 45/35#

1 Rope Climb

10 DB Bench 35/25#

9 Power Snatches 75/55#

9 Overhead Squats 75/55#

1 Rope Climb

10 DB Bench 35/25#

6 Power Snatches 95/65#

6 Overhead Squats 95/65#

1 Rope Climb

10 DB Bench 35/25#

3 Power Snatches 115/80#

3 Overhead Squats 115/80#

1 Rope Climb
Goals:

*sub 20 minutes

*unbroken DB bench, quick singles ON snatches and unbroken OHS

Accessory Work (optional)

Accumulate 7 min of a sandbag hug (150/100#)

*Each time you drop the bag complete:

15/12 calorie bike