CrossFit Wreckage – CrossFit

3 Position Snatch Complex (Weight)

1 Snatch (floor) + 1 Low Hang Snatch (below knees)+ 1 Hang Snatch (knees or above)

Can be power or squat
Perform 1 Full Complex every minute for 10 minutes

*Can be Power or Squat Snatches or a mix of both

*Try to build/increase weight as you go and log HEAVIEST weight completed

More than a Feeling (Time)

Rx+:

1000 meter Ski/Row Buy In

-then-

5 Rounds:

24 GHDs

12 Alternating Front Rack Lunges (6 each leg) 135/95#

6 Power Snatches 135/95#

Rx:

1000 meter Ski Buy In

-then-

5 Rounds:

24 Sit-ups

12 Alternating Front Rack Lunges (6 each leg) 115/80#

6 Power Snatches 115/80#

Fitness:

700 meter Ski Buy In

-then-

5 Rounds:

24 Sit-ups

12 Alternating Front Rack Lunges (6 each leg) 95/65#

6 Power Snatches 95/65#
*Whatever Machine you use today, you will not be able to use tomorrow

Accessory Work (optional)

3rounds for quality:

1 min Plank (on elbows)

30 seconds Hollow Rocks

1 min Plank (on hands)

30 sec Hollow Rocks