CrossFit Wreckage – CrossFit

Back Squat (Build to a HEAVY single for the day
use the following reps/percentages to get there
5 reps @ 50%
5 reps @ 55%
4 reps @ 60%
4 reps @ 65%
3 reps @ 70%-75%
2 reps @ 80%-85%
then 1 rep until you have hit your limit)

*take at least 3-5 sets to warm up to your percentages before starting your 5×5

Jelly Legs Part 3 (Time)

21-15-9

Overhead Squats (95/65)

OH Lunges (95/65)

Sit ups

15-12-9

Front Squats (115/85)

Front Rack Lunges (115/85)

Sit ups

12-9-6

Back Squats (135/95)

Back Rack Lunges

Sit ups

Rx+: 115/85, 135/95, 155/105 and GHDs

Accessory Work (optional)

3 sets of:

Parallette L-sit/Tuck hold x :30-:60

Heavy Farmer’s or Suitcase KB Carry x 200 ft