Build to 70-75% and complete all sets at one weight. TnG reps.
Every 4:00 x 4
40 DUs
20 Ski Erg Cals
10 DB Alt. Snatches
*Heavy DB snatches.
Pick a weight that is heavier than you normally use in a metcon
Score=time each round
For Time:
5 Rounds
20 Ass Bike Cals
15 Burpees over the Bar
10 Thrusters
2 Muscle Ups
*add 2 MUs every round. (2-4-6-8-10)
4 Sets:
5 Front Squats + 10 Back Squats
All sets completed at 70% of FS 1RM
AMRAP x 12
1-2-3-4-5-6-7…
Wall Walks
Power Cleans
Pick a moderately heavy weight for your barbell today!
4 Sets:
6 Front Squats + 12 Back Squats
All sets @ 68.5%
This will be our last day at 6&12. Next week we will decrease reps.
For Time:
5 Rounds
10 Push Presses
15 KB Swings
200m Row
Time cap: 15
20 Prone PVC Lifts
20 Active Hanging Lat Shrugs
5-4-3-2-1
Scaled Dragon Flags
10-8-6-4-2
Bird Dog Row
Accumulate 30 Hollow Lats with a Foam Roller
Every 3:00 x 10
12/8 Ass Bike Cals
Score=successful rounds
Every 3:00 x 10
25ft Farmer Carry Lunges
*Body Weight Movement
15 Sumo Goblet Squats
Rounds 1&2- 10 Push Ups
Rounds 3&4- 5 Strict Chin Ups
Rounds 5&6- 10 V Sits
Rounds 7&8- 5 Strict Pull Ups
Rounds 9&10- 10 Alternating Pistols
score=successful rounds
CrossFit Wig Wag 