CrossFit – Fri, Jun 9

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Clean + 1 Push Jerk

1 Clean + 1 Split Jerk
You may drop the bar between C&Js but you must be successful with both at your final weight.

Metcon

Metcon (Time)

For Time:

15 Unbroken Cleans

15 Unbroken Jerks

15 Ski Erg Cals

-rest 2:00-

12 Unbroken Cleans

12 Unbroken Jerks

12 Ski Erg Cals

-rest 2:00-

9 Unbroken Cleans

9 Unbroken Jerks

9 Ski Erg Cals

CrossFit – Thu, Jun 8

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

4x200m Run

*30s rest between sets

2x400m Run

*1min rest between sets

1x800m Run

*2min rest between sets

2x400m Run

*1min rest between sets

4x200m Run

*30s between sets

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

2:00 Row

10 DB Bench

12/12 Bulgarian Split Squat

-rest 2:00-

AMRAP x 10

10 DB Upright Rows

10 DB Front Raises (1 DB)

10 DB Tricep Extensions (1 DB)

1:00 Ass Bike (arms only)

CrossFit – Tue, Jun 6

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

2 Rounds

30 T2B

6 Snatches

6 Overhead Squats

30 Crossover Singles

-into-

2 Rounds

20 Pull Ups

4 Snatches

4 Overhead Squats

20 Crossover Singles

-into-

2 Rounds

10 Chest 2 Bar Pull Ups

2 Snatches

2 Overhead Squats

10 Crossover Singles
You will increase weight on your barbell each section.

A) 95/65-135 /95-155/105

B) 75/55-95/65-115 /85

*Crossover singles are a new skill. We will work on it in class for a bit but you can modify to regular singles if need be.

CrossFit – Mon, Jun 5

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift

8×2@75%

*TnG

Metcon

Metcon (Time)

For Time:

5 Rounds:

1 Power Clean + 3 Push Presses @75%

10/7 Ass Bike Cals

1 Power Clean + 3 Push Presses @75%

*rest 1:00 between rounds
Time cap:15

Rower/Ski: 15/12 cals