081722

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press

1×5@50%

1×4@60%

1×3@70%

1×3@60%

1×2@70%

1×2@80%

1×1@70%

1×1@80%

1×1@90%

Metcon

Metcon (AMRAP – Reps)

Ladder x 12

1 Pull Up

2 Push Presses
Add 1 rep to the pull ups and 2 reps to the push presses every round.

081622

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Distance)

EMOM x 40

Min 1: 100m Run

Min 2: 2 DB Snatch Complex (2R&2L)

Min 3: 200/150m Machine

Min 4: 20 DB Overhead Squats (10R/10L)

Min 5: Max Distance on Machine
DB Snatch Complex:

1 Snatch + 1 Hang Snatch + 1 Hang Squat Snatch

CrossFit – Mon, Aug 15

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

5 Rounds

15 Cleans

12 Box Jump Overs

9 HSPU

6 Burpee Box Jump Over

time cap:18

Weightlifting

Power Clean (2×2@75%
2×2@80%
2×1@85%
1×1@90%
1×1@93%
1×1@95%

If 95% feels great, you have 3 attempts at 100%+. )

Metcon