070119

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Metcon Primer Complex:

1 Deadlift+ 1 Hang Clean+ 1 Squat Clean+ 1 Jerk

Metcon

Metcon (Time)

For Time:

40 Deadlifts 225/155

30 Front Squats 205/135

20 Hang Power Cleans 185/125

10 Squat Snatches 165/115

Midline

3 Rounds:

15 Russian Twists (each side)

10 Turkish Sit Ups

5 Atomic Abs

062619

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

C&J Complex:

1 Power Clean + 1 Push Press + 1 Push Jerk

Metcon

Metcon (Time)

75 Clean & Jerks for time

3-3-3-4 min Intervals

3 mins on/1 min off:

9 Wall Balls 20/14

9/7 Cals Ski Erg

Max Clean & Jerks 135/95

Last interval is 4 mins. Task is 75 Clean & Jerks. Work until all are completed or time capped.