Month: September 2019

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 1:30 x 8

10 Alternating Pistols

Odd Rounds: 1 Squat Snatch

Even Rounds: 1 Squat Clean
You will be increasing weight every round. So you must have a plan that allows you to clean as well as snatch. Once you add weight, it must stay on.

Metcon

Metcon (AMRAP – Reps)

15 min Ladder

100m OH KB Carry

50 DU

5-10-15-20-25….

KB Swings

Wall Walks
Intent: This will be very taxing on your forearms and shoulders. Pick a weight you can hold overhead and also complete the first couple rounds of KB swings unbroken.

Midline

50 Weighted Side Bends (each side)

40 Leg Raises

30 V Sits

20 Weighted Sit Ups

10 Atomic Abs

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

EMOM x 30

Min 1: 12/8 Cal Ass Bike

Min 2: 5 T2B + 5 C2B

Min 3: 10 OAA DB Snatch

Min 4: 5 T2b + 5 C2B

Min 5: Rest
Intent: Allow yourself at least a 15-10s window of rest each minute. Pick a DB weight that you can cycle well, maybe push the weight if your gymnastic is strong.

CrossFit Wig Wag – CrossFit

Happy Birthday Joe!

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Weightlifting

Metcon (Weight)

OH Complex

1 BTN Split Jerk + 2 OH Squats
Complex will be done from a rack.

Metcon

Metcon (Time)

3 Rounds:

400m Run

12 Burpee Box Jumps

15 OH Squats
Intent: Run fast/burpee fast/squat fast.

The Oh Squats should be light enough that you can push for unbroken.

time cap: 15 mins

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Clean

Find a heavy 1 rep. Squat or power. You choose.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.