CrossFit Wreckage – CrossFit

Deadlift (5×5 (5-5-5-5-5))

*These reps are TNG

*Shoot for 80-85% of 1RM but be able to keep quality form

Noodle (Time)

For time:

Rx+:

3 rounds of:

15 Slam Balls 30/20#

15 Toes to Bar

10 Double DB Devils Press 50#s/35#s

-then-

800 m run

-then-

1 round of:

45 Slam Balls 30/20#

45 Toes to Bar

30 Double DB Devils Press 50#s/35#s

Rx:

3 rounds of:

15 Slam Balls 30/20#

15 Toes to Bar

10 Single DB Devils Press 50#/35#

-then-

800 m run

-then-

1 round of:

45 Slam Balls 30/20#

45 Toes to Bar

30 Single DB Devils Press 50#/35#

Fitness:

3 rounds of:

15 Slam Balls 30/20#

15 Knees to Chest or Candlesticks

10 Single DB Devils Press 35#/20#

-then-

400 m run

-then-

1 round of:

45 Slam Balls 30/20#

45 Knees to Chest or Candlesticks

30 Single DB Devils Press 35#/20#
*Goal time is under 25 minutes

*Do NOT sprint the fist three rounds

*Pace yourself and be smart here, so you can efficiently get through the run and the final round of higher volume reps

Accessory Work (optional)

4 rounds for Quality:

10 Double DB Bench Press

10 Strict Pull-ups or Banded Strict Pull-ups or Ring Rows

10 Double DB Strict OH Press (alternating)