CrossFit Wreckage – CrossFit

Stamina Squats 2FS/4BS (Weight)

EMOM

1- 2 Front Squat

2- 4 Back Squats
12 min EMOM

*Use same weight for both and stay at same weight through out EMOM

*Aim for 75-85% of 1RM Front Squat

Dancing Queen (Time)

For Time:

Rx+

40 Double Unders

18 Thrusters 95/65

18 Deficit HSPU 6”/3”

40 Double Unders

15 Thrusters 115/75

15 Deficit HSPU 6”/3”

40 Double Unders

12 Thrusters 135/95

12 Deficit HSPU 6”/3”

40 Double Unders

9 Thrusters 155/105

9 Deficit HSPU 6”/3”

Rx:

40 Double Unders

18 Thrusters 75/55

18 HSPU

40 Double Unders

15 Thrusters 95/65

15 HSPU

40 Double Unders

12 Thrusters 115/75

12 HSPU

40 Double Unders

9 Thrusters 135/95

9 HSPU

Fitness:

40 Single Unders

18 Thrusters 45/35

18 Double DB strict press or inverted box push ups

40 Single Unders

15 Thrusters 75/55

15 Double DB strict press or inverted box push ups

40 Single Unders

12 Thrusters 95/65

12 Double DB strict press or inverted box push ups

40 Single Unders

9 Thrusters 115/75

9 Double DB strict press or inverted box push ups