CrossFit – Mon, Oct 3

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

1 Squat Snatch + 1 Squat Snatch + 1 Overhead Squat

3@50% of 1RM Squat Snatch

2@60%

1@70%

2@75%

1@80%

2@85%

Metcon

Metcon (Time)

For Time:

40 Box Jumps

20 Hang Snatches

20 Pull Ups

30 Box Jumps

15 Hang Snatches

15 Pull Ups

20 Box Jumps

10 Hang Snatches

10 Pull Ups

10 Box Jumps

5 Hang Snatches

5 Pull Ups

CrossFit – Thu, Sep 29

CrossFit Wig Wag – CrossFit

Metcon (5 Rounds for reps)

For Max Reps:

0:00-8:00

100/95 Rower Cals

Max Burpees to a target

8:00-15:00

80/75 Rower Cals

Max Ab Mat Sit Ups

15:00-21:00

60/55 Rower Cals

Max Burpees to a target

21:00-26:00

40/35 Rower Cals

Max Ab Mat Sit Ups

26:00-30:00

20/15 Rower Cals

Max Burpees to a target