050119

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat (10-8-6-4-3-2-1…)

Use the above rep scheme to work to a heavy single.

Metcon

Metcon (Time)

For Time:

5 Wall Walks

20 Overhead Lunges 135/95

5 Wall Walks

20 Front Rack Lunges 155/105

5 Wall Walks

20 Back Rack Lunges 185/125

4/30/19

CrossFit Wig Wag – Weightlifting

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Weightlifting

**3 Position Snatch

1 High Hang + 1 Hang + 1 From the Ground

70%, 75%, 80%, 70%, 75%, 80%, 70%, 75%, 80%

**Hip Extentions

Find a 5 rep hip extension

**Good Mornings

3×10 barbell good mornings, moderate weight

Hip Extension

042919

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Strength Complex:

Clean+Jerk+OH Squat+BTN Spilt Jerk

Metcon

Metcon (Weight)

12 min EMOM

Odd: 2 Clean & Jerks

Even: 15 WB 20/14
Starting off at your heaviest weight on the complex. Increase weight on C&J at least by 10-20lbs every round.