WOD

CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: Fitness Option: 12 Pull-ups 14 KB Swings 53#/35# 200 meter run Rx Option: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+ Option: 8 BMU 21 KB Swings 53#/35# 400 meter run *Score is SLOWEST Round *Can sub run for 500 m row/ski or .75 mile bike and still click Rx*Scale appropriately so that you can consistently get the work done each round in under 4 min *Scaling Examples: drop the 400m to 200m, or drop the number of pull-ups or KB swings to a # you can maintain *Pacing will be key
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CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+: 8 BMU *Score is SLOWEST Round *Can sub run for 500 m row/ski or .75 mile bike and still click Rx*Scale appropriately so that you can consistently get the work done each round in under 4 min *Pacing will be key
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CrossFit Wreckage – CrossFit Bench Press (5 x 5 at 70-75% of 1RM Bench Press *Superset each round with a MAX set of UNBROKEN STRICT Pull-ups (use band if needed)) *Perform Strict Pull-ups during your rest between each set of Bench Press The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+: 8 BMU *Score is SLOWEST Round*Scale appropriately so that you can consistently get the work done each round in under 5 min *Pacing will be key
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CrossFit Wreckage – CrossFit 3 Position Clean Complex (8 Minute EMOM Perform 1 Full Complex every minute) -Clean (From Ground) -Clean (Below Knee) -Clean (Above Knee)*Must be done unbroken, cannot put bar down or re-grip at bottom *May be Power or Squat The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+: 8 BMU *Score is SLOWEST Round*Scale appropriately so that you can consistently get the work done each round in under 5 min *Pacing will be key
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CrossFit Wreckage – CrossFit Snatch (20 minutes to: Build to a HEAVY Single for the Day) *can be power or squat The Tortoise and The Hare (Time) Every 4 min x 6 rounds: 12 Pull-ups 21 KB Swings 53#/35# 400 meter run Rx+: 8 BMU, 70#/53# KB *Score is SLOWEST Round*Scale appropriately so that you can consistently get the work done each round in under 5 min *Pacing will be key
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