Month: October 2019

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

10 Rounds:

6 Wall Balls

4 Burpees

2 Power Cleans

-400m Run-

10 Rounds:

6 Wall Balls

4 Burpees

2 Power Cleans

-400m Run-

10 Rounds:

6 Wall Balls

4 Burpees

2 Power Cleans
Intent:

This is much more of a mental workout than anything. 30 total rounds is a grinder.

Mentally prepare yourself to stay consistent through all rounds. Pick a weight that is a heavy single for you and then do it twice.

Time cap: 40 mins

Midline

3 Rounds:

30 Straight Leg Hip Raises

30 sec Hollow Hold

15 Side Plank Twists (each)

from CrossFit Wig Wag https://ift.tt/2CJ1w6r
via IFTTT

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

DB Complex x 3:

1 Squat Snatch + 1 OH Squat + 1 Hang Snatch
This complex must be completed 3 times unbroken to be considered successful.

You must also complete the same weight on both your right and left arm BUT you can set down the DB between arms.

Metcon

Metcon (Time)

21-15-9

Squat Snatch

C2B Pull Ups
Intent:

This is a Fran like workout. Keep the weight light and move through movements as fast as possible.

Time Cap: 12 Mins

CrossFit Wig Wag – CrossFit

Partner WOD TBD

View Public Whiteboard

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

Metcon

Metcon (Time)

For Time:

2K Row

200 Air Squats

20 Bar Muscle Ups

2 Clean & Jerks @ 90%
Intent: Move fast through the cardio portion of this metcon. Give yourself enough time to compose yourself before you throw up that 90%.

time cap: 20 mins

Midline

5 Rounds:

10 Sit Ups

10 V Sits

10 Weighted Side Bends