Month: January 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

21-18-15-12

Machine Cals

*20 KB Swings after each round*

-into-

150 Wall Balls

-into-

12-15-18-21

Machine Cals

*20 KB Swings after each round*
Female Cals: 18-15-12-9

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Squat + Overhead Complex

1 Front Squat + 1 Split Jerk
Performed from the rack.

Compare results from 9/30/19.

Metcon

Metcon (Time)

12-9-6-3

Dbl DB Lungesters

T2B

Dbl DB Front Squats

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

5 Rounds:

20 Alternating Pistols

10 Power Cleans

20 Burpee Box Jump Overs

10 Push Jerks
Intent: You are to increase weight on your barbell each round. Beginning at a lighter weight and ending on a weight that you can’t do all 10 reps unbroken.

CrossFit Wig Wag – CrossFit

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Weightlifting

Pause Snatch

*3 second pause below the knee*
Build to a heavy single.

Metcon

Metcon (Time)

For Time:

2 Rounds:

15 DB Snatch

15 Pull Ups

2 Rounds:

10 DB OH Squats

10 Chest 2 Bar Pull Ups

2 Rounds:

5 DB Squat Snatches

5 Bar Muscle Ups
Time cap: 15 mins

CrossFit Wig Wag – CrossFit

Test Day!

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Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups