CrossFit Wreckage – CrossFit

Reed Complex (Weight)

5 Rounds of:

0-30 sec: 3 Power Cleans (hold remainder of 30 sec in front rack position)

30-60 sec: 3 Front Squats (hold remainder of 30 sec in front rack position)

60-90 sec: 3 Shoulder to Overhead (hold remainder of 30 sec in Overhead position)

*Rest 60 sec and then repeat 4 more times

*Stay at same weight throughout

Quick and Dirty (Time)

For Time:

Rx+:

2-4-6-8-10-8-6-4-2

Double KB Hang Snatches 53/35#s

Strict Pull-ups

Deficit HSPU 6”/3”

*Perform 30 Double Unders at start of each round

Rx:

2-4-6-8-10-8-6-4-2

Double KB Hang Snatches 35/26#s

Strict Pull-ups

HSPU

*Perform 30 Double Unders at start of each round

Fitness:

2-4-6-8-10-8-6-4-2

Double KB Hang Snatches 26/18#s

Banded Strict Pull-ups or Toe Assisted Pull-ups

Strict Double KB overhead Press

*Perform 30 Single Unders at start of each round
Goals:

Under 16 minutes

No more than 30 sec on DU or SU

1-3 sets on KB hang snatches and HSPU

No big breaks