CrossFit – Wed, Jan 11

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press

2 Rounds

3-4-5-6-7@60-65%

*Similar to last weeks squats, complete your last set of 7, rest 5 mins and go back to 3 and complete the ladder again.

*Complete 10 Front Raise Plate Wheels after each set.

Metcon

Metcon (Time)

For Time:

2-4-6-8-10

Shoulder to Overhead

Bar Facing Burpees

-rest 2 mins-

10-8-6-4-2

Shoulder to Overhead

Bar Facing Burpees
Time cap:15

Choose a moderate weight that will still allow you to do most sets unbroken.

CrossFit – Mon, Jan 9

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

EMOM x 8

Mins 1&2: 8 Cleans

Mins 3&4: 6 Cleans

Mins 5&6: 4 Cleans

Mins 7&8: 2 Cleans
Increase weight every 2 mins.

Clean

Immediately following the EMOM, you have 10 mins to find a heavy single.

Metcon

Metcon (Time)

For Time:

Buy In: 30/25 Row Cals

3 Rounds:

10 Cleans

15 T2B

Buy Out: 30/25 Row Cals
Time cap:15

CrossFit – Fri, Jan 6

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

Primer Complex:

1 Snatch + 1 Squat Snatch + 1 Hang Snatch
5 sets @~50-55%

You may reset before your squat snatch.

This is just a primer for the following percentages.

Hang Snatch

5×1@80-90%

*Pick a challenging percentage and complete all sets at that weight. We’re working consistency today so remember challenging but consistent.

Snatch

5×1@80-90%

*same as hang snatch.

Metcon

Metcon (Time)

For Time:

5-4-3-2-1

Burpee Bar MU

BB Complex
BB Complex:

1 Snatch + 2 Hang Snatches + 1 OHS

*Complex must be done unbroken but you may set it down between sets.

time cap:12

CrossFit – Thu, Jan 5

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Unbroken DUs

15 Ab MatSit Ups

200/150m Row

10 Unbroken DUs

15 Ab Mat Sit Ups

200/150m Row

15 Unbroken DUs

15 Ab Mat Sit Ups

200/150m Row

…

50 Unbroken DUs

15 Ab Mat Sit Ups

200/150m Row
All DUs must be unbroken. If you trip, you start over at that set. Example: 29/30 DUs….start back on that set of 30 DUs until it is done unbroken.

Scaling options: broken up DUs/single unders/mt. climbers

time cap:30

Accessory Work

3 Sets:

8 Kneeling KB Curl + Press + Tri Extension

8 Kneeling Single Leg March (8/8)

16 KB Russian Twists