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CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a moderate 2 rep. This tempo will force you to really hit good positions especially in the bottom.

Tempo:

5 seconds down

2 second hold in the bottom

Metcon

Metcon (3 Rounds for reps)

“Power Wheels”

3 Min AMRAP:

9/6 Cal Ass Bike

12 Power Snatches

-rest 3 mins-

3 Min AMRAP:

9/6 Cal Ass Bike

8 Power Snatches

-rest 3 mins-

3 Min AMRAP:

9/6 Cal Ass Bike

4 Power Snatches
Increase weight on your barbell each AMRAP.

~50-75%