CrossFit Wreckage – CrossFit Metcon (No Measure) 5 rounds for time, with Snatch weight increasing each round: Rx+: 10 Snatches 15 T2B 95/65, 115/75, 135/95, 155/105, 185/125 Rx: 10 Snatches 10 T2B 75/55, 95/65, 115/75, 135/95, 155/105 Fitness: 10 Snatches 10 Hanging Knee Raises or Toes close to bar 45/35, 75/55, 95/65, 115/75, 135/95Snatches can be Power or Squat *Do not drop empty or light weighted barbells (10s, 15s) from overheadRead more

CrossFit Wreckage – CrossFit Hang Clean (8 min EMOM Perform 2 Hang Cleans each minute They must be done Touch and Go (No dropping)) *Can stay at same weight throughout EMOM or build through EMOM…but if you build, you must log lightest weight 3’s Company (Time) Rx+: 21-18-15-12-9-6 Hang Power Cleans 135/95# T2B or Toes to Ring *Every round ends with a 30 ft HSW Rx: 21-18-15-12-9-6 Hang Power Cleans 115/85# T2B or Toes to Ring *Every round ends with a 100 ft Bear Crawl Fitness: 21-18-15-12-9-6 Hang Power Cleans 95/65# Hanging Knee Raises *Every round ends with a 100 ft Bear Crawl*If you have T2B or toes to ring but cannot handle the volume then be smart and scale the number of them down Accessory Work (optional) Bike Intervals: From 0-3 min- 40/32 calories From 3-6 min- 35/28 calories From 6-8:30 min- 30/24 calories From 8:30-10:30- 25/20 calories From...Read more

CrossFit Wreckage – CrossFit 3’s Company (Time) Rx+: 21-18-15-12-9-6 Hang Power Cleans 135/95# T2B or Toes to Ring *Every round ends with a 30 ft HSW Rx: 21-18-15-12-9-6 Hang Power Cleans 115/85# T2B or Toes to Ring *Every rounds ends with a 100 ft Bear Crawl Fitness: 21-18-15-12-9-6 Hang Power Cleans 95/65# Hanging Knee Raises *Every rounds ends with a 100 ft Bear CrawlRead more

CrossFit Wreckage – CrossFit 3’s Company (Time) Rx+: 21-18-15-12-9-6-3 Hang Power Cleans 155/105# T2B or Toes to Ring *Every round ends with a 30 ft HSW Rx: 21-18-15-12-9-6-3 Hang Power Cleans 115/85# T2B or Toes to Ring *Every rounds ends with a 100 ft Bear Crawl Fitness: 21-18-15-12-9-6-3 Hang Power Cleans 75/55# Hanging Knee Raises *Every rounds ends with a 100 ft Bear CrawlRead more

CrossFit Wreckage – CrossFit Metcon (No Measure) 21-18-15-12-9-6-3 Power Cleans 155/105# T2B *Every round ends with a 25 ft HSW 21-18-15-12-9-6-3 Power Cleans 135/95# T2B *Every rounds ends with a 100 ft Bear Crawl 21-18-15-12-9-6-3Snatches can be Power or Squat *Do not drop empty or light weighted barbells (10s, 15s) from overheadRead more