Author: aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

3 Rounds each for Time:

50 Ab Mat Sit Ups

30/22 Ass Bike Cals

50 Wall Balls

100 DUs
You have a 8 min cap for each round.

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Empty Barbell Complexes

3 Snatch Grip RDL+3 Snatch Grip DL+High Hang Dip and Shrug+High Hang High Pull+High Hang Muscle Snatch+3 OHS

Working On Changing our Pos. in a BTN Press

3 BTN Stict Presses, then drop 2” 3 more presses, then drop to at parallel and do 3 more BTN presses, then 3 more presses in the squat

**3 complexes with an empty barbell or lighter**

***If you cannot press in the squat pos. work on getting as low as you can.***

Muscle Snatch

5×3@70% of Muscle Snatch

Snatch+Hang Snatch

Build to a heavy complex for the day

10 min EMOM

*Deload your bar to 70% of your heaviest complex and complete 1 complex every minute on the minute*

Back Squat

12×3@60%

Bench Press

12×3@60%

CrossFit Wig Wag – CrossFit

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Wig Wag – CrossFit

Happy 10th Birthday Mia!

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Weightlifting

Clean and Jerk

Build to a 3 rep.

Metcon

Metcon (Time)

For Time:

5 Rounds

10 OAA DB Devil Presses

10 DB OH Squats

10 DB Clean & Jerks

10 Box Jump Overs
Devil presses are alternating. OH squats and c&j are 5/5 right/left.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (6 Rounds for reps)

6 Rounds for Max Reps

Min 1: Max Machine Cals

Min 2: Max DU

Min 3: Max Machine Cals

-Rest 1:30-
You must stay on one machine for all 6 rounds.