Month: March 2019

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 KB Swings 50/35

15 Deadlifts 225/155

10 Burpee Box Jump Overs 24/20

Finisher

5 Rounds:

10 V Sits

30s Hollow Rock

10 Alternating V Sits

30s Hollow Hold

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

Front Squats

Set 1: 5 @ 70%

Set 2: 3 @ 75%

Set 3: 5 @ 70%

Set 4: 3 @ 80%

Set 5: 5 @ 70%

Set 6: 3 @ 85%

Metcon

Metcon (Weight)

100 Ab Mat Sit Ups

30/21 Cal Row

15 Bar MU

*In remaining time build to a heavy Squat Snatch
Time cap 15 mins

CrossFit Wig Wag – CrossFit

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Metcon

Sprint Murph (Time)

800m Run

50 Pull Ups

100/75 Push Ups

150 Air Squats

800m Run
Rx+=weighted vest

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch

65%, 70%, 75%

75%, 80%, 85%

70%, 75%, 80%

Pausing OHS

Build to a heavy OHS single with a 10 second pause at the bottom.

*Get comfortable in the bottom position. Focus on keeping your shoulders active and where the pressure is in your feet. The 10 seconds is going to feel like a lifetime, but once you find that good bottom position it will make a world of difference.*

Core: 50 weighted ab mat sit ups.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

Power Clean+2 Squat Cleans+Jerk
Complex must be touch and go.

Metcon

Metcon (Time)

For Time:

750/600m Ski Erg

150 DU

100 DB Hang Clean and Jerks 50/35