Month: October 2019

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

CrossFit Wig Wag – CrossFit

Happy (early) 18th Birthday Serena!

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Metcon

Metcon (AMRAP – Reps)

10 AbMat Sit Ups

25 KB Swings

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18

Turkish Get Ups
time cap: 30 mins

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Push Press + 1 Squat Clean + 1 Push Jerk

Metcon

Metcon (AMRAP – Reps)

AMRAP:

0:00-7:00

Max Reps Burpee Box Jump Overs

Immediately into:

Metcon (Weight)

7:00-12:00

1RM Clean

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

30/24 Ass Bike Cals

30 DB Hang Cleans

20 HSPU

10 C2B Pull Ups

20/14 Ass Bike Cals

30 DB Hang Cleans

20 HSPU

10 C2B Pull Ups

10/6 Ass Bike Cals

30 DB Hang Cleans

20 HSPU

10 C2B Pull Ups