CrossFit Wreckage – CrossFit
Snatch (5 TNG @ 60-65% of 1 RM
4 TNG @ 70-75% of 1 RM
3 TNG @ 75-80% of 1 RM
2 TNG @ 80-85% of 1 RM
1 @ 85-90% of 1 RM
2 TNG @ 80-85% of 1 RM
3 TNG @ 75-80% of 1 RM
4 TNG @ 70-75% of 1 RM
5 TNG @ 60-65% of 1 RM)
Wings of Fire (Time)
7 rounds for time:
25 Double Unders
15 Sit ups
5 Power Snatches 95/65
2 Wall walks
Rx+: GHDs, 135/95 snatches, 4 wall walks each round
Accessory Work (optional)
5 rounds for Quality:
10 Banded pull aparts (thumbs up)
10 banded strict press (stand on band)
10 banded overhead squats (stand on band)