Month: October 2018

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat (1-1-1-1-1-1-1-1)

Heavy singles @ 80-85%

Metcon

Metcon (Time)

25-20-15-10-5

Power Cleans

Front Squats

HSPU
Load for PC & FS increases each round.

RX Men:

95/115/135/155/175

RX Women:

65/85/105/125/145

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

31 Min AMRAP

10 Burpees

31 Overhead Walking Lunges 50/35

10 KB Swings 50/35

31 Goblet Squats 50/35

10 Toes to Bar

31 Burpees

10 Overhead Walking Lunges 50/35

31 KB Swings 50/35

10 Goblet Squats 50/35

31 Toes to Bar

CrossFit Wig Wag – CrossFit

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Metcon

1: Metcon (Distance)

10 Min AMRAP

Max Meter Row

*Every 500m, athlete must stop and complete:

3 SDLHP 95/65

30 DU
Rest 3 mins

2: Metcon (Distance)

10 Min AMRAP

Max Meter Ski Erg

*Every 250m, athlete must stop and complete:

3 Muscle Ups

30 DU

CrossFit Wig Wag – CrossFit

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Warm-up

Warm-up (No Measure)

Snatch Balance Warm-up

-Heaving Snatch Balance

-No Dip Snatch Balance

-Snatch Balance

Overhead Squat Warm-up

2 rep OH Squat

*10 sec hold at the bottom

Weightlifting

Snatch Balance (2-2-2-2-2)

Metcon

Metcon (Time)

4 Rounds:

15 Wall Balls 20/14

10 Snatches 95/65

5 Thrusters 95/65
12 min cut off

CrossFit Wig Wag – Open Gym

Make up a missed WOD, have a coach make a WOD for you or work on accessories and/or skills.

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