CrossFit Wreckage – CrossFit

Push Jerk Split Jerk Complex 1 (Weight)

2 Push Jerks + 1 Split Jerk
EMOM for 8 minutes perform 2 Push Jerk + 1 Split Jerk TNG

*Build in weight during EMOM with focus on getting more comfortable dropping underneath and catching barbell especially in split jerk position

Dickie’s Triplet (Time)

5 rounds for time of:

Rx+:

200 m run

15 Toes to Bar

10 Alternating Dumbbell Snatches 70#/50#

Rx:

200 m run

10 Toes to Bar

10 Alternating Dumbbell Snatches 50#/35#

Fitness:

200 m run

10 Hanging Knee Raises or Candlesticks

10 Alternating Dumbbell Snatches 35#/20#

Accessory Work (optional)

Midline

12 min EMOM

M1: 30-45 second Hollow Rocks

M2: 30-45 second Plank Hold

M3: 30-45 second v-ups or candlesticks