Month: January 2020

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1 1/4 Front Squat

Build to a moderate 5 rep

Metcon

Metcon (8 Rounds for reps)

1:30 AMRAP x 8

9/6 Cals Bike/Row

Max Box Jumps in remaining time

-30s rest-
You will alternate between the bike and rower for 8 rounds. (4 on bike/4 on rower)

Score will be how many jumps you complete in each AMRAP.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

3 Rounds for Time:

21-15-9

Thrusters

Pull Ups

-rest 5 mins-

21-15-9

Thrusters

Pull Ups

-rest 5 mins-

21-15-9

Thrusters

Pull Ups
time cap: 40 mins

Intent: Can you do Fran consistently 3 times?

Each round is an interval “sprint”. Your goal should be to maintain a similar pace in round 3 as you had in round 1. 5 mins is plenty of time to rest and recover! Fran weight is 95/65.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

6 sets of:

12 Alternating Dbl KB/DB S2OH + 25ft OH Lunge
Build in weight each set.

Metcon

Metcon (Time)

5 Rounds:

10 DB Clean & Split Jerk

10 Weighted Box Step Overs

10 OAA DB Snatch