Month: May 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

100 Ab Mat Sit Ups

30 OAA DB Snatches

100 DU

60 KB Swings

100 DU

30 OAA DB Snatches

100 Ab Mat Sit Ups
DU modifications:

200 SU/Mt. Climbers

CrossFit Wig Wag – CrossFit

Happy Memorial Day!

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Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

25 min Ladder:

1 Box Jump

1 DB Thruster

1 DB Push Jerk

*add one rep each round

*200m run every 5 mins starting at 0:00.
DB work will be done on your right AND left.

Example: 1 thruster + 1 push jerk on your right. Then 1 thruster + 1 push jerk on your left.

Then you will do 2 on your right. 2 on your left. Then 3. Then 4. And so on.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (5 Rounds for reps)

“CEO”

5 Rounds:

AMRAP x 3 mins

3 DB Snatches (each arm)

6 Push Ups

9 Air Squats

*Rest 1 min between rounds.
*You will keep track of total reps each round and input EACH round separately at the end. DB snatches count for only 3 each round not 6.

*DB snatches are 3 each arm. You can alternate or not..up to you.

Finisher

Accumulate 3 mins of:

Weighted Hollow Hold

*Every time you break, complete a 30sec Arch hold.

CrossFit Wig Wag – CrossFit

Happy 3rd Birthday to THE COACH!

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Metcon

Metcon (Time)

For Time:

Buy In: 2017m Run

21 Rounds

3 Cleans

3 Front Squats

3 Shoulder 2 Overhead

*Every 3 mins, complete 5 Burpees*
2017 m=1.25 miles

If you cannot run, do a combo of jump rope & mt. climbers.

We did this workout last year with a prescribed weight of 135/95.

If you are not using a barbell, cleans & s2oh will be 3 on both your right and left and front squats will just be 3 total.