073120

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Clean

Build to a set of 3. Either power or squat.

This weightlifting portion is not meant for you to PR but to work on your technique under heavier loads. AND to get you warm for the metcon.

Metcon

BAMF (Time)

For Time:

21 Back Squats 225/155

15 Front Squats 205/145

9 Overhead Squats 185/135
*all movements are completed from the floor.

Time cap-15mins

073020

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Running Flight Simulator (Time)

400m Run

5 Double Unders

10 Double Unders

400m Run

15 Double Unders

20 Double Unders

400m Run

25 Double Unders

30 Double Unders

200m Run

35 Double Unders

40 Double Unders

200m Run

45 Double Unders

50 Double Unders

200m Run

45 Double Unders

40 Double Unders

200m Run

35 Double Unders

30 Double Unders

400m Run

25 Double Unders

20 Double Unders

400m Run

15 Double Unders

10 Double Unders

400m Run

5 Double Unders
You must complete every set of DUs unbroken.

If you fail a set you must go back to the first set. Example: If you complete 35 unbroken but fail the set of 40, you must go back to the set of 35. (you do not have to redo the run)

072920

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

DBL DB Clean Complex:

3 DBL DB CLeans

18ft Front Rack Lunge

3 DBL DB S2OH

18ft OH Carry
Build to a heavy unbroken complex.

Metcon

Metcon (4 Rounds for reps)

4 Rounds for Max Reps:

2:00min on/2:00min off

15 C2B Pull Ups

10 Box Jump Overs

Max Power Cleans