CrossFit Wreckage – CrossFit METCON (Time) 10 Rounds for time: 7 Clean and Jerks 135/95 7 Bar Facing Burpees 10/7 calorie MachineRead more

CrossFit Wreckage – CrossFit Clean and Jerk (8 min EMOM (2 reps every minute) *Shoot for 75-85% of 1 RM CJ) *If you do not stay at same weight throughout EMOM, must log lowest weight done Accessory Work (optional) 3 Rounds for Quality: 7 Strict T2B or strict toes as close to bar as possible 14 hollow rocks 7 Strict T2B or strict toes as close to bar as possible Chip Off The Ole Block (Time) 10 rounds for time: Rx+: 7 Clean and Jerks 135/95 7 Bar Facing Burpees 150 m run Rx: 7 Clean and Jerks 115/75 7 Bar Facing Burpees 150 m run Fitness: 7 Clean and Jerks 95/65 7 Bar Facing Burpees Step Over 150 m run* 25 MINUTE TIME CAP *scale appropriately so you finish under the capRead more

CrossFit Wreckage – CrossFit Clean and Jerk (8 min EMOM (2 reps every minute) *Shoot for 75-85% of 1 RM CJ) *If you do not stay at same weight throughout EMOM, must log lowest weight done Chip Off The Ole Block (Time) 10 rounds for time: Rx+: 7 Clean and Jerks 135/95 7 Bar Facing Burpees 150 m run Rx: 7 Clean and Jerks 115/75 7 Bar Facing Burpees 150 m run Fitness: 7 Clean and Jerks 95/65 7 Bar Facing Burpees Step Over 150 m runRead more

CrossFit Wreckage – CrossFit Overhead Squat (3-3-3-3-3-3 (6 sets of 3 reps) ) *First official set of 3 starts when you get to 50% of 1 RM *Build across each set, until you get to your heaviest set of 3 reps for the day *Can do more than 6 sets if needed but must do at least 6 sets Chip off the Old Block (Time) 10 Rounds For Time Rx+: 7 Clean and Jerks 135/95 7 Bar Facing Burpees 200 m run Rx: 7 Clean and Jerks 115/75 7 Bar Facing Burpees 200 m run Fitness: 7 Clean and Jerks 95/65 7 Bar Facing Burpees 100 m runRead more

CrossFit Wreckage – CrossFit Overhead Squat (3-3-3-3-3-3 (6 sets of 3 reps) ) *First official set of 3 starts when you get to 50% of 1 RM *Build across each set, until you get to your heaviest set of 3 reps for the day *Can do more than 6 sets if needed but must do at least 6 setsRead more