Month: May 2019

CrossFit Wig Wag – CrossFit

Partner WOD TBD

View Public Whiteboard

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Push Jerk (1-1-1-1-1)

Begin with 5 sets of 2 Pause Push Jerk. 1 second pause in the dip. 1 second pause in the catch.

This is technique work, not meant to be heavy.

Then continue to the 5×1. This is meant to be heavy.

Split Jerk (1-1-1-1-1)

Follow the same instructions as the Push Jerk. 5 sets of 2 with a pause in the dip and catch.

Then continue to 5×1.

Metcon

Metcon (AMRAP – Reps)

8 Min Ladder:

10 DUs

1 SOH 185/125
DUs increase by 10.

SOH increase by 1.

CrossFit Wig Wag – CrossFit

Happy 25th Meg!

View Public Whiteboard

Metcon

Metcon (5 Rounds for time)

On the 5:00 x 5

25 Air Squats

200m Run

5 Power Snatches 155/105

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (2-2-2-2-2)

Metcon

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans 125/85

15 Burpees over the Bar

CrossFit Wig Wag – CrossFit

Happy 8th Birthday Mia!

View Public Whiteboard

Metcon

Metcon (Time)

5 Rounds:

8 DB Single Arm (Right) Devil Presses 50/35

8 DB (Right) OH Squats 50/35

8 DB (Right) Clean and Jerks 50/35

8 Box Jump Overs 24/20

8 DB Single Arm (Left) Devil Presses 50/35

8 DB (Left) OH Squats 50/35

8 DB (Left) Clean and Jerks 50/35

8 Box Jump Overs 24/20