Month: May 2019

from CrossFit Wig Wag http://bit.ly/2PVOVj7
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CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

30 Rounds:

1 Snatch 155/105

3 HSPU

1 Muscle Up
As you finish your rounds, you will spend the rest of class time finding a heavy Snatch.

1 RM Squat Snatch (Total Weight)

Squat Snatch (1 Rep Max)

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

1000m Row

-immediately into-

30 Clusters 125/85

15 Burpee Box Jumps 30/24

20 Clusters 125/85

10 Burpee Box Jumps 30/24

10 Clusters 125/85

5 Burpee Box Jumps 30/24

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Hang Clean + 1 Clean from ground

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

*Cleans do not have to be touch and go, you can drop the bar between cleans.*

Clean Grip DL

3 @ 100%, 3 @ 100%+ 10#’s, 3 @ 100% + 20#’s

BarBell Row

10 sets of 3 reps @ 70%

Reverse Grip BarBell Row

3 sets of 3 @ 70%

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Jerk

10 mins to build to a heavy 3 rep.(Min. of 5 sets.)

Spilt Jerk

10 mins to build to a heavy 4 rep. (Min. of 5 sets)

Metcon

Metcon (AMRAP – Reps)

10 min Ladder:

2-4-6-8-10…

Bar Facing Burpees

Push Jerks 135/95

*10 Ab Mat Sit Ups after each rd