111919

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

100m Row

10 Squat Clean & Jerks

200m Row

9 Squat Snatches

300m Row

8 Squat Clean & Jerks

400m Row

7 Squat Snatches

500m Row

6 Squat Clean & Jerks

600m Row

5 Squat Snatches

700m Row

4 Squat Clean & Jerks

800m Row

3 Squat Snatches

900m Row

2 Squat Clean & Jerks

1000m Row

1 Squat Snatch
Time cap: 45 mins

Intent:

Pick a weight that you can manage for both the clean & jerk and snatch. You should be able to move smoothly through the barbell and maintain a good pace on the rower.

111519

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Build to a heavy 3 rep. First squat will be a tempo 5s count down and the last 2 squats will be regular tempo.

Metcon

Metcon (5 Rounds for reps)

5 Rounds of:

Min 1: 10 T2B

Min 2: 15 Thrusters

Min 3: Max Rope Climbs
Your score each round is how many rope climbs you complete.