WOD

CrossFit Wreckage – CrossFit Hang Snatch + Snatch Complex (Weight) 7 min EMOM Perform 1 Full Complex Each Minute *Shoot for 70-80% of 1 RM Snatch *Can be Power or Squat MOJO (AMRAP – Rounds and Reps) 15 min AMRAP Rx+: 12/9 Calorie Machine 9 Power Snatches 95/65# 6 Bar Muscle Ups Rx: 12/9 Calorie Machine 9 Power Snatches 95/65# 6 Pull-ups Fitness: 10/7 Calorie Machine 9 Power Snatches 75/55# 6 Ring Rows or Banded Pull-ups Accessory Work (optional) 12 minute EMOM: 1- 45 seconds of Sit-ups or GHDs 2- 45 seconds of practicing an Inverted Movement you are not so good at (HSPU, SHSPU, HSW, HS hold, etc)
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CrossFit Wreckage – CrossFit Hang Snatch + Snatch Complex (Weight) 7 min EMOM Perform 1 Full Complex Each Minute *Shoot for 70-80% of 1 RM Snatch *Can be Power or Squat MOJO (AMRAP – Rounds and Reps) 15 min AMRAP Rx+: 12/9 Calorie Machine 9 Power Snatches 95/65# 6 Bar Muscle Ups Rx: 12/9 Calorie Machine 9 Power Snatches 95/65# 6 Pull-ups Fitness: 10/7 Calorie Machine 9 Power Snatches 75/55# 6 Ring Rows or Banded Pull-ups
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CrossFit Wreckage – CrossFit Amrap (No Measure)
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CrossFit Wreckage – CrossFit Amrap (No Measure) 18 min AMRAP: 9 Power Cleans 155/105# 8 Deficit HSPU 3/2” 7 Front Squats 155/105# 6 Strict Pull-ups
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CrossFit Wreckage – CrossFit Back Squat (6×3 (3-3-3-3-3-3) ) *Build to a HEAVY set of 3 for the day *First official set of 3 starts when you get to 60% of current 1 RM BS Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011To learn more about Omar click hereFitness Version: Thruster weight drops to 75/55# Can step over on Bar facing burpees *Goal/Stimulus: less than 15 minutes *Drop thruster weight more if needed so you can hang on for larger sets *can also scale more to regular burpees Accessory Work (optional) Row Conditioning: On the 0:00 – 21/15 cal row On the 1:30 – 18/13 cal row On the 3:00 – 15/11 cal row...
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