120919

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Snatch Complex (3@60% , 3@65% , 3@70%)

Snatch High Pull + Hang Squat Snatch + Squat Snatch

(1+1+1)

Focus of today is the pull on the bar. Get those elbows HIGH and keep that bar CLOSE to your body.

Metcon

Metcon (Time)

5 Rounds

3 Squat Snatches

30 AbMat Sit Ups

45 Double Unders

-15min Cap-
I want you to choose a moderate weight. Nothing you should touch and go, but take a second before you lift that barbell. Move fast and efficiently through the other two movements, and focus on making a good lift.

120519

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

For Time:

2 Rounds:

10 Devil Presses

10 DB Burpee Box Step Ups

-rest 1 min-

4 Rounds:

10 Hang DB Clean & Jerks

10 Pistols

-rest 1 min-

2 Rounds:

10 Devil Presses

10 DB Burpee Box Step Ups
Each section will have a timed score. You have 8 mins to complete each one. Once done, you may rest until the mandatory 1 min rest.

Finisher

Metcon (AMRAP – Rounds)

3 min AMRAP:

V Sit Complex:

2 Alternating V Sits + 1 V Sit
How many complexs can you complete in 3 mins?

120419

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Build to a moderate 2 rep. This tempo will force you to really hit good positions especially in the bottom.

Tempo:

5 seconds down

2 second hold in the bottom

Metcon

Metcon (3 Rounds for reps)

“Power Wheels”

3 Min AMRAP:

9/6 Cal Ass Bike

12 Power Snatches

-rest 3 mins-

3 Min AMRAP:

9/6 Cal Ass Bike

8 Power Snatches

-rest 3 mins-

3 Min AMRAP:

9/6 Cal Ass Bike

4 Power Snatches
Increase weight on your barbell each AMRAP.

~50-75%