CrossFit – Mon, Jan 30

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 1:30 complete:

3-3-3-3-3-2-2-2-1-1

Squat Clean
Complete as:

Every 1:30 for 7:30:

3 Squat cleans @75-80% (all 5 sets at the same weight)

then-

Every 1:30 for 4:30:

2 Squat cleans @80-85%

then-

Every 1:30 for 3:00:

1 Squat clean @85+%

*Perform all reps as singles.

*Record your last single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

3 Wall Walks

5 Strict Pull Ups

15 Thrusters

CrossFit – Thu, Jan 26

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for time)

For Time:

800m Row

-immediately into-

6:00 Max Distance Row

-rest 4:00-

9:00 Max Distance Row

-immediately into-

400m Row
Scores=800m time &400m time.

Total your max distances in your notes.

Accessory Work

3 Rounds:

10 Dbl DB RDLs

10 DBL DB Rows

10/10 Split Squats (back leg on the ground)

10 Banded Straight Arm Lat Pull Downs

CrossFit – Wed, Jan 25

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press

5×3@75-80%

Metcon

Metcon (AMRAP – Rounds)

EMOM x 4

Min 1: 15 DB Bench Presses

Min 2: 30 DUs + 10 KB Hang Snatches

Min 3: 15 T2B

Min 4: Rest
KB Hang Snatches do not have to alternate. 5 on right. 5 on left.

Score=successful minutes completed. Max mins = 12

CrossFit – Tue, Jan 24

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

30/21 Ass Bike Cals

1 Round of Heavy DT

20 Bar Facing Burpees

1 Round of Heavy DT

10 Wall Walks

1 Round of Heavy DT

20 Bar Facing Burpees

1 Round of Heavy DT

30/21 Ass Bike Cals
DT=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks