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072219
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Power Snatch (Total Weight)
Power Snatch (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 Snatches 155/105
3 Rounds of “Cindy”
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Midline
6 Rounds: (all with a weight overhead)
10 Turkish Sit Up
10 Weighted Hollow Rocks
10 Leg Lifts
072019
071919
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Double Kettlebell Complex:
3 Hang Cleans
5 Front Squats
7 SOH
Build to a heavy complex for you today THEN perform 5 sets at that weight.
Metcon
Metcon (Time)
10 Rounds:
10 Kettlebell Swings 50/35
10 HSPU
Can you go unbroken?
Midline
3 Rounds:
20 Weighted Side Bends (each side)
20s Flutter Kicks
20s Scissor Kicks
071819
CrossFit Wig Wag – CrossFit
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 mins then immediately into:
Fran on Steroids (Time)
21-15-9
Thrusters 135/95
C2B Pull Ups
CrossFit Wig Wag 