Month: February 2020

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Back Rack Lunge

Build to a heavy set of 6.

Metcon

Metcon (2 Rounds for reps)

AMRAP x 6

12 DB Snatches

12 DB Box Step Overs

-rest 1 min-

AMRAP x 6

6 DB Snatches

6 DB Box Step Overs

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

EMOM x 24mins

Min 1: 8 C2B Pull Ups

Min 2: 1 Round of “DT”

Min 3: 10 T2B
“DT” (155/105)

12 Deadlifts+9 Hang Power Cleans+6 Push Jerks

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Hang Squat Clean

Metcon

Metcon (Time)

For Time:

60-40-20

Ab Mat Sit Ups

30-20-10

Hang Squat Cleans
Intent: Pick a moderate weight that allows you to move through the squat cleans at a nice pace but not unbroken.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (4 Rounds for time)

4 Rounds each for Time:

10 Devil Presses

immediately into:

60sec Max Machine Cals

-rest 3 mins-