112819

CrossFit Wig Wag – CrossFit

Happy Thanksgiving!

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Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

400m Run

30 DU (unbroken)

20 Burpees

30 KB Swings

20 Burpees

30 DB SOH

20 Burpees

30 KB Swings

20 Burpees

30 DU (unbroken)

400m Run
You and your partner are responsible for all reps. Only one person working at a time except you will run together.

112719

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Build to a heavy 5 rep max.

Metcon

Metcon (Time)

For Time:

50 Back Squats

50 Box Jump Overs

50 Deadlifts
Partition this workout in any way that you want. Your barbell must have the same weight on it for both the back squats and the deadlifts. Attempt high box jumps if possible.

time cap: 15 mins

112519

CrossFit Wig Wag – CrossFit

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Weightlifting

Percentage Work:

Tempo Snatch Grip Deadlift + Hang Snatch

3@65%

3@70%

2@75%

2@80%

Tempo=

3sec pause below knee

3sec pause above knee

3sec pause at launch point

Metcon

Metcon (Time)

21-15-9

OAA DB Squat Snatch

C2B Pull Ups
Time cap:10 mins