Month: January 2019

CrossFit Wig Wag – Foundations

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Warm-up

-Foam Rolling Demo

1) Back Squat Review

Points of Performance

Establish a moderate 5 rep adding weight only when form is consistent

2) Rowing 101

Metcon

Metcon (7 Rounds for distance)

7 Rounds:

Row 1:00 for Max Meters

Rest :30
The goal is to maintain a consistent pace throughout all rounds.

CrossFit Wig Wag – Weightlifting

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Zots Press

Snatch Balance

CrossFit Wig Wag – CrossFit

Nutrition Challenge Performance Testing Day. Please make sure to come in and get it done!

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Weightlifting

1RM Clean and Jerk (Total Weight)

Clean and Jerk (1 Rep Max)

Metcon

Nutrition Challenge Performance Test 1 (AMRAP – Reps)

3 min Max Pull Ups
1 Min Rest

Nutrition Challenge Performance Test 2 (AMRAP – Reps)

2 min Max Shoulder to Overhead 135/95
1 Min Rest

Nutrition Challenge Performance Test 3 (AMRAP – Reps)

1 min Max Goblet Squats 50/35

from CrossFit Wig Wag http://bit.ly/2Cf1LTg
via IFTTT

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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