CrossFit Wreckage – CrossFit Jelly Legs Part 4 (Time) 21-15-9 Squat Cleans 95/65# Front Rack Lunges 95#/65# Lateral Bar Hop Burpees -Rest 2 min- 12-9-6 Hang Squat Cleans 115/80# Front Rack Lunges 115/80# Lateral Bar Hop Burpees Rx+: 115/80#, 135/95#, Bar Facing BurpeesRead more

CrossFit Wreckage – CrossFit Jelly Legs Part 4 (Time) 21-15-9 Squat Cleans 95/65# Front Rack Lunges 95#/65# Lateral Bar Hop Burpees -Rest 2 min- 12-9-6 Hang Squat Cleans 115/80# Front Rack Lunges 115/80# Lateral Bar Hop Burpees Rx+: 115/80#, 135/95#, Bar Facing BurpeesRead more

CrossFit Wreckage – CrossFit Jelly Legs Part 4 (Time) 21-15-9 Squat Cleans 95/65# Front Rack Lunges 95#/65# Lateral Bar Hop Burpees -Rest 1 min- 12-9-6 Hang Squat Cleans 115/80# Front Rack Lunges 115/80# Lateral Bar Hop Burpees Rx+: 115/80#, 135/95#, Bar Facing BurpeesRead more

CrossFit Wreckage – CrossFit Jelly Legs Part 4 (Time) 21-15-9 Squat Cleans 95/65# Front Rack Lunges 95#/65# Lateral Bar Hop Burpees -Rest 1 min- 12-9-6 Hang Squat Cleans 115/80# Front Rack Lunges 115/80# Bar Facing BurpeesRead more

CrossFit Wreckage – CrossFit Push Press Push Jerk Complex 1 (Weight) 2 Push Presses straight into 3 Push Jerks6 sets total: 1 Full Complex is to be performed every 2 minutes for 12 minutes *Shoot for 80-90% of 1 RM Push Press Danny (AMRAP – Rounds and Reps) AMRAP in 20 minutes 30 Box Jumps (24/20 in) 20 Push Presses (115/75 lb) 30 Pull-UpsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click hereGoal: 3-5 rounds Scaling Options Shorter box height or Step Ups for Box Jumps Decrease Pull-up reps or do ring rows or do Banded Pull-ups Accessory Work (optional) 4 rounds for Quality: 5 Ab wheel rollouts (on knees) 10 V-ups 5 Ab wheel rollouts (on knees) 30 sec-1 min flutter kicksRead more