CrossFit – Mon, Dec 19

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat

Build to 80-85% then perform 6×2

Metcon (No Measure)

3 Sets:

5 Front Squats + 3 Tempo Back Squats
Back off to ~50% of 1RM Front Squat andcomplete 3 sets of this complex.

*Rerack the bar after the front squats and immediately complete the back squats.

Tempo=5secs down/5secs up

Keep rest between sets to ~90secs.

Metcon

Metcon (4 Rounds for reps)

EMOM x 12 min

Min 1: 8 Chest 2 Bar Pull Ups

Min 2: 8 Thrusters+Max Box Jumps

Min 3:Rest

CrossFit – Thu, Dec 15

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

50 Burpees to a target

100 Cal Row

-rest 3 mins-

25 Burpees to a target

50 Cal Row

Accessory Work

3 Sets:

5 Tempo Strict Pull Ups (3s up/3s pause/3s down

15 Banded Face Pulls

20 DB Bent Over Rows (1 DB 10/10)

3 Sets:

5 Tempo Goblet Squats (same as above)

15 Banded Sissy Squats

20 Curtsy Lunges (1 DB 10/10)

CrossFit – Wed, Dec 14

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Power Clean + Hang Power Clean
3@60%

3@65%

2@70%

2@75%

1@80%

1@85%

*percentages off of your hang clean

Hang Clean

3×1@85-90%

Clean

3×1@85-90%

Metcon

Metcon (3 Rounds for time)

Each Interval for Time:

0:00-5:00

3 Rounds:

5 Hang Cleans

5 HSPU

5:00-10:00

2 Rounds:

10 Hang Cleans

10 HSPU

10:00-15:00

1 Round:

15 Hang Cleans

15 HSPU
Your score will be the time it takes you to finish each interval. Your rest is the time you have left over within the 5 mins.