Month: May 2019

CrossFit Wig Wag – CrossFit

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Barbell Row (5-5-5-5-5)

Build weight throughout sets.

Metcon

Metcon (Time)

3-6-9

Hang Clean & Jerks 155/105

*30 Ab Mat Sit Ups after each round

9-12-15

Hang Clean & Jerks 135/95

*20 Ab Mat Sit Ups after each round

15-18-21

Hang Clean & Jerks 115/75

*10 Ab Mat Sit Ups after each round

CrossFit Wig Wag – Weightlifting

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Weightlifting

Clean Complex:

Clean Grip DL w/3 sec pause below knee + Squat Clean w/3 sec pause at bottom of squat

70%x3, 75%x3, 80%x3

Clean Pulls:

90%x3, 95%x3, 100%x3

Split Jerk (singles)

70%x3, 75%x3, 80%x3

CrossFit Wig Wag – CrossFit

Gymnastic Mania!

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Metcon

Metcon (Time)

20 Cal Ski Erg

10 HSPU

40 Pull Ups

18 Cal Ski Erg

9 HSPU

35 DB Thrusters 40/25

16 Cal Ski Erg

8 HSPU

30 Pistols

14 Cal Ski Erg

7 HSPU

25 T2B

12 Cal Ski Erg

6 HSPU

20 DB OH Lunges 40/25

10 Cal Ski Erg

5 HSPU

15 Chest to Bar Pull Ups