CrossFit Wreckage – CrossFit

3 Position Clean Complex (8 min EMOM
Perform 1 Full Complex Each Minute for 8 min)

-Clean (From Ground)

-Clean (Below Knee)

-Clean (Above Knee)
*Can be power or squat or a mix

*Can build in weight over the 8 min

*Log Heaviest Weight Performed

Down Low (Time)

5 rounds for time:

Rx+:

15/12 Calorie Machine

15 Toes 2 Bar/Toes 2 Rings

12 Alternating Pistols (6 each leg)

6 Power Cleans 155/105#

Rx:

12/9 Calorie Machine

12 T2B/T2R

9 Alternating Pistols (6 each leg)

6 Power Cleans 135/95#

Fitness:

10/7 Calorie Machine

12 Candlesticks/Hanging Knee Raises

9 Box/Band Assisted Alternating Pistols

6 Power Cleans 95/65#
Goals:

Under 20 minutes

Try to get on Rig and work kip swings, knee raises, less volume T2b etc

PC weight should be quick single pace

Accessory Work (optional)

6 rounds:

1 Moderately Heavy Sled Push (down and back)

5 High Box Jumps (you make the call on height but make it high enough to be scary)