CrossFit – Fri, Dec 2

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Snatch

1×2@70%

1×2@75%

1×2@80%

-into-

EMOM x 10

1@80%

Metcon

Metcon (6 Rounds for reps)

6 Rounds for Reps (1min on/1min off)

Odd Rds: 12 KB Swings

Even Rds: 6 Deficit HSPU

Max Hang Squat Snatches
Weight should stay light so you can cycle that barbell fast.

CrossFit – Tue, Nov 29

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

3 Wall Walks

6 Devil Presses

9 Push Ups

12 Dbl DB Deadlifts

15 Ski Erg Cals

18 Front Rack Lunges

Accessory Work

For Quality:

3 Sets:

12 Split Squats (6/6)

6 Tempo Goblet Squat (5secs down)

12 Weighted Step Ups (not alt. 6/6)

3 Sets:

10 Landmine Rotations

10 Alt. V Sits

20 Marches w/ OH Hold

CrossFit – Mon, Nov 28

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Clean + 1 Jerk + 1 Hang Clean

Metcon

Metcon (Time)

For Time:

3 Rounds:

25 DUs

12 T2B

9 Cleans

2 Rounds:

50 DUs

18 T2B

6 Jerks

1 Round:

75 DUs

24 T2B

9 Clean and Jerks

6 Clean and Jerks

3 Clean and Jerks

1 Clean and Jerk
Add weight to your barbell at each section.

You will have 4 jumps in the last section (6 total).

time cap:18