Month: July 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Push Jerk (Total Weight)

Push Jerk (1 Rep Max)

Metcon

Metcon (No Measure)

EMOM x 15mins

Min 1: 10 Clusters

Min 2: 15 Burpees over the Bar

Min 3: 20 Wall Balls

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2 Rounds

15/12 Machine Cals

20 HSPU

15/12 Machine Cals

30 DB Squat Snatches

15/12 Machine Cals

60 DUs

15/12 Machine Cals

30 DB Squat Snatches

15/12 Machine Cals

20 HSPU

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a moderate 5 rep.

Metcon

Metcon (Time)

5 Rounds on the 3:00

200m Run

10 Pull Ups

5 Overhead Squats
Score=fastest round.

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1 RM Bench Press (Total Weight)

Bench Press (1 Rep Max)

Metcon

Metcon (Time)

For Time:

3 Rounds:

10 DB Step Ups

10 OAA DB Snatches

2 Rounds:

20 DB Step Ups

20 OAA DB Snatches

1 Round:

30 DB Step Ups

30 OAA DB Snatches