Month: April 2019

CrossFit Wig Wag – CrossFit

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Gymnastics

Gymnastic Complex (1-2-3-4-5…)

1 C2B+1 Pull Up+1 T2B
Add 1 rep to each movement until you cannot complete this complex unbroken

Metcon

Metcon (Time)

For time:

50 Wall Balls 20/14

500m Ski

40 Pistols

400m Ski

30 Back Squats 95/65

300m Ski

20 Front Rack Box Step Ups 95/65 24/20″

200m Ski

10 OH Squats 95/65

100m Ski

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift (3-1-3-1-3-1)

Building in weight throughout sets.

Metcon

Metcon (Time)

4 Rounds:

10 Hang Squat Cleans 135/95

200m Run

10 Deadlifts 135/95

from CrossFit Wig Wag http://bit.ly/2XAeTvf
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CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Snatch

Build to a heavy 2 rep with a 2 second pause right below the knee

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Females: 55#

Death by Burpees (Time)

100 Burpees for time