CrossFit Wreckage – CrossFit Split Jerk (3-3-3-3-3-3 6 sets of 3 reps building/increasing weight across those 6 sets) *First official set of 3 reps starts at 50-55% of 1RM *log heaviest set of 3 Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 30 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press or inverted box pushup 4-5 Push Jerks 115/75# 5-10/7 calorie machine*score is lowest amount of reps completed for each movementRead more

CrossFit Wreckage – CrossFit Finally Friday (5 Rounds for reps) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 50 ft HSW 4-5 Push Jerks 185/125# 5-15/12 calorie machine Rx: 1-40 Double Unders 2-5 Power Cleans 155/105# 3- 8 HSPU 4-5 Push Jerks 155/105# 5-12/9 calorie machine Fitness: 1-60 Single Unders 2-5 Power Cleans 115/75# 3- 10 Double DB Strict Press 4-5 Push Jerks 115/75# 5-10/7 calorie machineRead more

CrossFit Wreckage – CrossFit 25 min EMOM (No Measure) 25 min EMOM: Rx+: 1-60 Double Unders 2-5 Power Cleans 185/125# 3- 50 ft HSW 4-15/12 calorie machine 5Read more

CrossFit Wreckage – CrossFit Front Squat (5 x 5 @ 75-80% of 1 RM Front Squat) Tennessee Whiskey (5 Rounds for reps) 5, 4 min AMRAPs, with 1 min rest between ea Rx+: 25 Wall Balls (20/14) 25 GHDs Max reps RMU in time remaining Rx: 25 Wall Balls (20/14) 20 GHDs Max reps BMU in time remaining Fitness: 20 Wall Balls (20/14) 20 Sit-ups Max reps Pull-ups in time remaining Rest 1 min between rounds*Score is total reps of RMU, BMU, or pull-ups over the 5 rounds Accessory Work (optional) 7 rounds total, alternating with a partner: 1 Sled Push down and back (weighted) Sandbag hold/bear hug until partner is done with sled push down and back *if you don’t have a partner, just hold the Sandbag for time equivalent to how long the sled took youRead more

CrossFit Wreckage – CrossFit Front Squat (5 x 5 @ 75-80% of 1 RM Front Squat) Tennessee Whiskey (5 Rounds for reps) 5, 4 min AMRAPs, with 1 min rest between ea Rx+: 25 Wall Balls (20/14) 25 GHDs Max reps RMU in time remaining Rx: 25 Wall Balls (20/14) 20 GHDs Max reps BMU in time remaining Fitness: 20 Wall Balls (20/14) 20 Sit-ups Max reps Pull-ups in time remaining Rest 1 min between rounds*Score is total reps of RMU, BMU, or pull-ups over the 5 roundsRead more