Month: December 2019

CrossFit Wig Wag – CrossFit

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Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Pressing Complex:

1 Push Press + 2 Push Jerks
Completed from the rack.

Metcon

Metcon (Time)

For Time:

3-9-15-21-15-9-3

Shoulder to Overhead

Push Ups

Machine Cals
Intent:

The SOH should be moderatly heavy for this low rep scheme workout. Cruise through the push ups and pick a machine. Any machine!

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

10 Rounds

4 Box Jump Overs

5 Power Cleans

6 Air Squats

-rest 3 mins-

10-9-8-7-6-5-4-3-2-1

Front Squats

1-2-3-4-5-6-7-8-9-10

Dbl DB OH Lunge (each)

Finisher

Surprise Finisher!

CrossFit Wig Wag – CrossFit

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Weightlifting

Snatch Complex (3@60% , 3@65% , 3@70%)

Snatch High Pull + Hang Squat Snatch + Squat Snatch

(1+1+1)

Focus of today is the pull on the bar. Get those elbows HIGH and keep that bar CLOSE to your body.

Metcon

Metcon (Time)

5 Rounds

3 Squat Snatches

30 AbMat Sit Ups

45 Double Unders

-15min Cap-
I want you to choose a moderate weight. Nothing you should touch and go, but take a second before you lift that barbell. Move fast and efficiently through the other two movements, and focus on making a good lift.

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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