Month: August 2020

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Warm-up

ROMWOD Warm Up

Metcon

Metcon (Time)

For Time:

3 Laps Around Compound

200m OH Barbell Carry

2 Laps Around Compound

200m Front Rack Barbell Carry

1 Lap Around Compound

200m Back Rack Barbell Carry

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (10×3)

Keep this at a moderate weight. Something you can maintain proper form and depth for 10 sets.

Metcon

Metcon (Time)

PART 1

For Time:

100 Back Squats

*Tabata-until completion*

-immediately into part 2 below-

1000m Row (Time)

Max Effort 1000m Row

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

10 Rounds

24 Double Unders

16 Deficit HSPU

12 Thrusters

8 Burpee Box Jumps

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Snatch (1-1-1-1-1)

Build to 87-90% of your 1RM. Then complete 5 sets of 1.

Focus on technique and feeling consistent under heavier loads.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

8 T2B

8 Dbl DB/KB Hang Snatches

16 Dbl DB/KB OA OH Lunge

16 Machine Cals