Month: December 2018

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk

Build to a heavy 2 rep

Metcon

Metcon (Weight)

12 min EMOM

2 Power Cleans+1 Front Squat+1 Clean & Jerk+1 Spilt Jerk
75% of your 2 rep load

Finisher

Metcon (No Measure)

KB Core Finisher:

6 sets:

10s Dual KB Hollow Hold

10s Dual KB Flutter Kicks

10s Dual KB Hollow Rocks
RX:35/25

Rest as needed. 10 mins to complete

from CrossFit Wig Wag https://ift.tt/2UTxq5e
via IFTTT

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

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

Buy In:

100 Ab Mat Sit Ups

6 RFT:

12 DB Hang Clean & Jerk 50/35

60 DU

12 DB OH Lunges 50/35

Buy Out:

100 Ab Mat Sit Ups

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (5 Rounds for reps)

30sec Handstand Hold

30sec Max SOH 95/65

30sec rest

Joker (Time)

1-2-3-4-5-6-7-8-9-10: T2B

10-9-8-7-6-5-4-3-2-1: Deadlifts 225/155
Courtesy of CompTrain