Month: November 2018

CrossFit Wig Wag – CrossFit

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Gymnastics

Death by HSPU (1-2-3-4-5-6-7-8-9-10)

10 min EMOM
Add a rep each minute.

Score is total reps completed successfully in that minute window.

Metcon

Metcon (Weight)

Barbell Complex

2 Push Press

1 Push Jerk

1 Spilt Jerk

Build to a heavy complex

Metcon (AMRAP – Reps)

3 Min Core Finisher

Max Ab Mat Sit ups

CrossFit Wig Wag – Open Gym

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

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CrossFit Wig Wag – CrossFit

TBD

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CrossFit Wig Wag – CrossFit

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Warm-up

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Weightlifting

Back Squat (8-6-4-2-2-1-1-1)

Use the above rep scheme to build to a heavy single for today

Metcon

Metcon (Weight)

8 Min EMOM

2 Back Squats @ 90%

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