Month: August 2019

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Zots Press

Build to a moderate set of 3

Snatch Balance

Build to a moderate set of 2.

Metcon

Metcon (AMRAP – Reps)

WZA WOD 1

9 min AMRAP

3 Hang Power Snatches 75/55

3 OH Squats 75/55

30 DU
Add 3 reps to each barbell movement each round.

Midline

3 Rounds:

10 Weighted Farmers Carry Press

10 Weighted Side Bends

30s Plank Hold

CrossFit Wig Wag – CrossFit

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Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Midline

4 Rounds:

10 Weighted GHD Sit Ups

10 Weighted Back Extensions

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

From the Floor Complex:

1 Push Press + 1 Push Jerk
Build to a heavy complex from the floor. No racks allowed.

Metcon

Metcon (Time)

2 Rounds:

30 KB Swings 50/35

30 Push Presses 115/75

30/21 Ass Bike Cals

30 HSPU

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

400m Run

40 Deadlifts 155/105

50 T2B

60 Wall Balls

400m Run

Finisher

Surprise Finisher