CrossFit Wreckage – CrossFit Shoulder Press (5 sets of 3 reps (3-3-3-3-3) *Building/Increasing weight with each set) *No dip, just strict press Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here Accessory Work (optional) 5 rounds for Quality: 8 single leg Deadlifts each leg (use DB/KB if able) 10 Back Extensions (with 3” pause at top and slow 3” lower) 8 Bulgarian split squats each leg (use DB/KB if able)Read more

CrossFit Wreckage – CrossFit Overhead Squat (5 sets of 5 reps (5×5) Working up to a HEAVY set of 5 ) Roll On (Time) For time: 1000 meter Row 80 DB Goblet Lunges 50/35# 60 DB Movements 50/35#** 40 DB Goblet Squats 50/35# 20 Single Arm DB Devils Press 50/35# **DB Movements 30 Single arm hang clean and jerks, 30 Single arm hang Snatches** (do not have to alternate hands and nust complete all 30 C&J before starting the snatches)This is a chipper with a lot of different dumbbell movements so: *Don’t blow up on the row *Pick a pace you can hold and push the devils presses at the end *Smooth is fast, fast is smooth Accessory Work (optional) 5 rounds for quality: 10 V-ups 1 min Plank (can break it up if needed) 10 V-upsRead more

CrossFit Wreckage – CrossFit Overhead Squat (5 sets of 5 reps (5×5) Working up to a HEAVY set of 5 ) Roll On (Time) For time: 1000 meter Row 80 DB Goblet Lunges 50/35# 60 DB Movements 50/35#** 40 DB Goblet Squats 50/35# 20 Single Arm DB Devils Press 50/35# **DB Movements 30 Single arm hang clean and jerks, 30 Single arm hang Snatches** (do not have to alternate hands) Accessory Work (optional) 5 rounds for quality: 10 V-ups 1 min Plank (can break it up if needed) 10 V-upsRead more

CrossFit Wreckage – CrossFit Overhead Squat (5 sets of 5 reps (5×5) Working up to a HEAVY set of 5 ) Roll On (Time) For time: 1000 meter Row 80 DB Goblet Lunges 50/35# 60 DB Movements 50/35#** 40 DB Goblet Squats 50/35# 20 Single Arm DB Devils Press 50/35# **DB Movements 30 Single arm hang clean and jerks, 30 Single arm hang Snatches** (do not have to alternate hands) Accessory Work (optional) 5 rounds for quality: 10 V-ups 1 min Plank (can break it up if needed) 10 V-upsRead more

CrossFit Wreckage – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24″/20″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here Relentless (Proving Grounds) (Time) 10 rounds: 20/16 Calorie Row 20/16 Calorie Bike 20/16 Calorie Ski *50 minute time cap *Goal is 35-45 minutesRead more