Month: May 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Snatch

Hit 3 consecutive lifts at your heaviest weight.

Metcon

Metcon (Time)

For Time:

2 Rounds

30 Snatches

30 Wall Balls

400m Run

30 Wall Balls

30 Clean & Jerks

CrossFit Wig Wag – CrossFit

Happy 4th Birthday Marty!

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Weightlifting

Metcon (Weight)

EMOM x 10

2 Squat Cleans @ 75-80%

Metcon

Metcon (Time)

Martys Revamped BDay WOD

5 Rounds:

4 Cleans

4 Front Squats

4 S2OH

21 DUs
*increase weight each round.

CrossFit Wig Wag – Weightlifting

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Weightlifting

We will be doing the CrossFit total today which consists of:

1RM Back Squat

1RM Shoulder Press

1RM Dead Lift

*If you Shoulder Pressed yesterday and don’t want to do it again today then find a 1RM seated Press

**Thing today is we want to hit 90% of our true 1RM. That is our number 1 goal today.**

***Add results into wodify***

CrossFit Wig Wag – CrossFit

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Metcon

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press

Build to a heavy single.

Metcon

Metcon (Time)

For Time:

40-30-20-10

Push Press

*200m Run after each round.