Author: aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Ass Bike Cals

DUs

Power Snatches
70-58-46-34-16

Rower/Ski Cals

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Build to a 3 rep.

Metcon

Metcon (Time)

For Time:

Karen

150 Wall Balls

*10 C2B Pull Ups every time you take a break

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 empty Barbell Complexes

3 Clean Grip DL+3 Pos. Muscle Clean

High Hang Muscle Clean+Hang Muscle Clean+Low Hang Muscle Clean

5 complexes @ 70% of Muscle Clean

Hang Clean

10×1@75% of Clean

Clean

5×2@80%

Front Squat

8×8@40%

Close Grip Bench Press

8×8@40%

DB Floor Press

8×8@40%

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Overhead Complex:

2 Push Presses + 1 Push Jerk
Build to a heavy complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18

20 OAA DB Snatch Press

30 Ab Mat Sit Ups

20 OA DB Overhead Lunges

-rest 1 min-