010220

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Burpee

10-9-8-7-6-5-4-3-2-1

Thrusters
Intent:

Move at a steady pace through these two movements. If you want to challenge yourself, pick a heavier weight for the thrusters.

time cap: 20 mins

Finisher

Surprise Finisher!

123119

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

31min AMRAP:

12 OAA Devil Presses

31 DB Push Presses

31 Pull Ups

31 OAA DB Snatches

31 Partner Ab Mat Sit Ups

31 T2B

31 Goblet Squats

31 OAA DB Clean & Jerks

31 DB OH Squats

31 Synchro Burpees

31 Suitcase Lunges

31 Partner Push Ups

31 DB Thrusters

19 OAA Devil Presses
Partner WOD. All reps are split up between partners EXCEPT sit ups, burpees, and push ups.

123019

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Press Complex:

2 Push Presses + 1 Push Jerk

Metcon

Metcon (Time)

5 Rounds For Time:

12/8 Ass Bike Cals

25 Ab Mat Sit Ups

15 KB Swings
Intent:

Pick a weight that allows you to keep a 1:30/2:00 per round pace.

Rower/Ski Erg: 15/10 cals