CrossFit Wig Wag – CrossFit
Partner WOD TBD
121319
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Build to a moderate set of 5 THEN complete 5 sets of 5 at that weight.
Metcon
Metcon (3 Rounds for reps)
3 Rounds for Reps:
3min AMRAP:
1 Weighted V Sit
1 Weighted Ab Mat Sit Up
1 Weighted V Sit
3min AMRAP:
Deadlifts @ 70-80%
3 min AMRAP:
1 Weighted V Sit
1 Weighted Ab Mat Sit Up
1 Weighted V Sit
Each AMRAP will have its own score.
1 Weighted V Sit+1 Weighted Ab Mat Sit Up+1 Weighted V Sit=1 rep
Treat it as a “complex”
Deadlift percentage will be determined from what you lift in the strength section.
There will be no rest between AMRAPs!
121219
CrossFit Wig Wag – CrossFit
Metcon
Hildy (Time)
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
121119
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Pressing Complex:
1 Push Press + 2 Push Jerks
Completed from the rack.
Metcon
Metcon (Time)
For Time:
3-9-15-21-15-9-3
Shoulder to Overhead
Push Ups
Machine Cals
Intent:
The SOH should be moderatly heavy for this low rep scheme workout. Cruise through the push ups and pick a machine. Any machine!
121019
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
10 Rounds
4 Box Jump Overs
5 Power Cleans
6 Air Squats
-rest 3 mins-
10-9-8-7-6-5-4-3-2-1
Front Squats
1-2-3-4-5-6-7-8-9-10
Dbl DB OH Lunge (each)
Finisher
Surprise Finisher!
CrossFit Wig Wag 