Month: November 2018

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (10 Rounds for reps)

10 1-min rounds of:

8 Burpees over the Bar

Max Power Snatches 135/95

-Rest 2 mins between rounds-

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean Thruster (10-8-6-4-2)

EMOM Ladder

0:00 10 Squat Clean Thrusters

2:00- 8 Squat Clean Thrusters

4:00- 6 Squat Clean Thrusters

6:00- 4 Squat Clean Thusters

8:00- 2 Squat Clean Thrusters
Increase load each set

Metcon

Metcon (Time)

7 rounds, on the 3:00

10 Pull Ups

20 Air Squats

10 T2B
Score is your slowest round.

from CrossFit Wig Wag https://ift.tt/2Ou0bkk
via IFTTT

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

21-18-15-12

Cal Row

Cal Bike

30 Burpee Box Jump Overs 24″/20″

12-15-18-21

Cal Row

Cal Bike

Female: 18-15-12-9

9-12-15-19

CrossFit Wig Wag – CrossFit

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Weightlifting

Barbell Spilt Squat (6-6-6-6)

Build to a moderate load

Metcon

Metcon (Time)

5 Rounds

10 Pistols

20 KB Hang Snatch 50/35

30 DU