CrossFit Wreckage – CrossFit Clean and Jerk (8 minute EMOM 1 Power Clean and Jerk + 1 Squat Clean and Jerk *both performed in same minute *can build with each minute or stay at same weight throughout but try to start EMOM at around 60-65% of 1RM *log heaviest weight performed) Universal Sound (3 Rounds for calories) AMRAP 5: 3 rounds: 15 pull ups 9 clean and jerks (95/65) Max Calorie Machine in time remaining Rest 2 min AMRAP 5: 2 rounds: 12 C2B 9 clean and jerks (135/95) Max Calorie Machine in time remaining Rest 2 min AMRAP 5: 1 round: 9 BMU 9 clean and jerks (185/125) Max Calorie Machine in time remaining *can use any machine you wish*scale movements, weights, reps down appropriately *goal is to have at least one minute on the machine each time *score is total calories across all three roundsRead more

CrossFit Wreckage – CrossFit Universal Sound (3 Rounds for calories) AMRAP 5: 3 rounds: 15 pull ups 9 clean and jerks (95/65) Max Calorie Machine in time remaining Rest 2 min AMRAP 5: 2 rounds: 12 C2B 9 clean and jerks (135/95) Max Calorie Machine in time remaining Rest 2 min AMRAP 5: 1 round: 9 BMU 9 clean and jerks (185/125) Max Calorie Machine in time remaining *can use any machine you wish*scale movements, weights, reps down appropriately *goal is to have at least one minute on the machine each time *score is total calories across all three roundsRead more

CrossFit Wreckage – CrossFit Universal Sound (Time) 10 Rounds for time: 10/8 machine calories 10 burpeesRead more

CrossFit Wreckage – CrossFit Universal Sound (Time) 10 Rounds for time: 10/8 machine calories 10 burpeesRead more

CrossFit Wreckage – CrossFit Joe (Time) 10 Rounds for time of: 10 Thrusters, 95# / 65# 10 Bar Facing Burpees 10 Pull-Ups 57 Double-Unders The Lyon (Time) 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between roundsTo learn more about The Lyon click hereRead more