from CrossFit Wig Wag https://ift.tt/2Q3NI82
via IFTTT
9-26-18
CrossFit Wig Wag – CrossFit
Warm-up
Clean and Jerk warm up
High Hang Clean
Hang Clean
Clean & Jerk
Metcon
In 5 mins complete 5 rounds of:
5 C&J 95/65
5 Box Jumps 30/24″
-Rest 1 min-
In 5 mins complete 5 rounds of:
5 C&J 135/95
5 Box Jumps 30/24″
-Rest 1 min-
In 5 mins complete 5 rounds of:
5 C&J 95/65
5 Box Jumps 30/24″
Can you believe September is almost over?? Can you believe you’ve let another month go by without starting CrossFit?? Good news! We will be starting our Foundations session October 2nd! Call/text/DM/email us for more info today. We promise you won’t regret starting.
from CrossFit Wig Wag https://ift.tt/2CJ1w6r
via IFTTT
9-25-18
CrossFit Wig Wag – CrossFit
Metcon
30 min EMOM
Min 1-10/14 cal ski
Min 2-10 DB Snatch 35/50
Min 3-10/14 cal bike
Min 4-10 DB SOH 35/50
Min 5-10/14 cal row
Warm-up
15 mins of Handstand/walking Drills
9-24-18
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (1-1-1-1-1)
Use the rep scheme 8-6-4-2 to warm up to a heavy single. Then complete 5 sets at your heavy weight with the 5th set being an AMRAP. (as many reps as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 R KB Squats 35/50
8 L KB Squats
8 Pull Ups
8 Weighted Step Ups 24/20″
CrossFit Wig Wag 