Month: January 2019

CrossFit Wig Wag – CrossFit

Happy 60th Paul!

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Metcon

Metcon (Time)

30-20-10

Pull Ups

Deadlifts

Box Jumps 24/20

Back Squats

HSPU
Increasing load:

M-135,155,185

F-95,105,135

CrossFit Wig Wag – Foundations

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Warm-up

-4-position Band Stretch

-Box Stretch

1)Pull Up 101

-Proper Grip, Grip Width, Lat Activation

-Strict-Banded-Kipping

2)Pressing Progressions

Press-Push Press-Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8 Box Jumps

8 Shoulder to Overhead

CrossFit Wig Wag – Weightlifting

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Warm-up

Footwork drills

Drop Cleans (Build to a heavy 1)

PJ+PJ+PJ+Split Jerk

3 PJ + 1 Split Jerk

Finisher

25 Superman’s

25 Hollow Holds

25 Superman’s

25 Hollow Holds

25 Superman’s

25 Hollow Holds

25 Superman’s

25 Hollow Holds

CrossFit Wig Wag – CrossFit

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Weightlifting

Paused Front Squat (5-5-5-5-5)

5 second pause at the bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

10 T2B

20 KB Swings 50/35

30 Ab Mat Sit Ups

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

2000m Row

100 Wall Balls 20/14

50 KB Hang Snatches 40/25
Every time you break or transition, complete 1 round of Cindy.

5 Pull ups

10 Push Ups

15 Air Squats