CrossFit Wig Wag – CrossFit
Weightlifting
Bench Press (3-3-3-3-3)
Build to a heavy set of 3 and complete ALL 5 sets at that load.
Metcon
Metcon (Time)
5 Rounds:
3 Bar Muscle Ups
6 T2B
9 Deadlifts 225/155
15/12 Cals Ski Erg
081319
CrossFit Wig Wag – CrossFit
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Midline
3 Rounds:
15 Weighted Super Man
30 Russian Twists
30s Hollow Rock
081219
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
1 High Hang Squat Snatch + 1 Squat Snatch
Metcon
Metcon (Time)
For Time:
10 Bar Facing Burpees
5 Snatches 135/95
5 OH Squats 135/95
14 Bar Facing Burpees
7 Snatches 135/95
7 OH Squats 135/95
18 Bar Facing Burpees
9 Snatches 135/95
9 OH Squats 135/95
081019
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