Month: October 2018

CrossFit Wig Wag – CrossFit

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Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
It’s been a long week, lets slow down and get some big numbers on the board.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

1000m Row

15-12-9-6-3-6-9-12-15

Box Jump Overs 30/24

Chest to Bar Pull Ups

1000m Row

CrossFit Wig Wag – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (3-3-3-3-3)

Metcon

Metcon (Time)

3 rounds for time:

10 Snatches 95/65

20 Russian Twists 20/14

30 Bar Facing Burpees

40 Air Squats

50 DU

CrossFit Wig Wag – CrossFit

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Weightlifting

New Push Jerk Total (Total Weight)

Push Jerk (1 Rep Max)

Metcon

Metcon (Time)

21-15-9

Power Clean 75/55

Strict Press

21-15-9

Power Clean 95/75

Push Press

21-15-9

Power Clean 115/95

Push Jerk