Month: October 2018

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

3-2-1-3-2-1

*Wave loading*

1: Metcon (AMRAP – Reps)

6 min Ladder

4-6-8-10-12…

6-10-14-18-22…

DB Snatch 50/35

DB OH Squat

-30 DUs after each round

Rest 2 mins

1: Metcon (AMRAP – Reps)

6 min Ladder

4-6-8-10-12…

6-10-14-18-22…

DB Snatch 50/35

DB OH Squat

-30 DUs after each round

Rest 2 mins

2: Metcon (AMRAP – Reps)

6 min Ladder

4-6-8-10-12…

6-10-14-18-22…

DB Hang Clean 50/35

DB SOH

-30 DUs after each round

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

5 Rounds for Time:

20/14 cal Assault Bike

10 Thrusters 95/65

5 Wall Walks

2 Muscle Ups
Add 2 Muscle Ups every round

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean (Build to a heavy single)

-This does not have to be a 1RM attempt. Just a heavy lift for today.

Metcon

Metcon (Weight)

12 min EMOM

Squat Clean Complex

-Deadlift

-Hang Squat Clean

-Front Squat

-Squat Clean & Jerk
*65-70% of today’s heavy single*

CrossFit Wig Wag – Open Gym

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

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CrossFit Wig Wag – CrossFit

TBD

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