032020

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Happy Birthday Shana!!

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Metcon

Metcon (AMRAP – Reps)

15 min AMRAP:

Buy in 28 Burpees

-into-

2-4-6-8-10…

DB/KB Clean & Jerks

Pistols
Clean & Jerks are single armed and alternating!

-You will perform the burpee buy in only ONE TIME. Then continue onto the ladder of C&Js and pistols. The reps increase by 2 until the 15 mins runs out.

-Modifications-

No equipment? Find your duffle bag with laundry and do your clean and jerks as if the duffle bag is a sand bag.

Have a barbell? Do regular clean and jerks.

Kettlebell? Same movement as a DB.

Want to use a plate? Do ground to overheads with a plate.

Pistol modifications:

-wall assisted

-pole assisted

-kick stand

-single legged squat to a chair

Finisher

Metcon (No Measure)

“Jelly Belly”

3 rounds:

9 Plank to push up

1:00 Plank hold (right)

1:00 Plank hold (left)

15 Hollow Rocks

1:00 Plank hold (right)

1:00 Plank hold (left)

21 V-sits

Rest 1:00-2:00

031920

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

“Deadlift Angie”

For Time:

100 DB/KB Deadlifts

100 Push Ups

100 Sit Ups

100 Air Squats
Partition Angie however you’d like.

Deadlifts will be done with one DB/KB. If you have a barbell at home, you can do regular deadlifts but keep it light! If you have absolutely no equipment. Fill up a duffle bag with laundry and deadlift that.

Sign in to a class and record your time on Wodify. Enjoy!!!

031820

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

3 Position Snatch

Hang Snatch+Low Hang Snatch+Snatch

Metcon

Metcon (Time)

3 Rounds For Time:

400m Row

30 KB Swings

30 KB S2OH (total)
Time cap:15 mins

At Home WOD:

3 Rounds

400m run/150 DUs/200 Mt. Climbers

30 KB/DB Swings

30 KB/DB S2OH

No Equipment WOD:

3 Rounds

400m run/200 Mt. climbers

20 Push Ups

40 Air Squats

031720

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

20 Front Squats

15 T2B

10 Weighted Step Ups
Intent: Again, pick a light weight to do both the front squats AND weighted step ups. Both will use a barbell.

At home variation:

20 DB/KB Front Squats/Goblet Squats

15 V Sits

10 Weighted Step Ups/20 Pistols/20 Lunges

-If you only have one DB turn the front squats into a goblet squat.

If you do not have a step of any kind, modify to a pistol or weighted lunges.