CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
Buy in:
50 Ski Erg Cals
10 Rounds:
4 Bar Muscle Ups
8 Thrusters
Buy out:
50 Ass Bike Cals
112519
CrossFit Wig Wag – CrossFit
Weightlifting
Percentage Work:
Tempo Snatch Grip Deadlift + Hang Snatch
3@65%
3@70%
2@75%
2@80%
Tempo=
3sec pause below knee
3sec pause above knee
3sec pause at launch point
Metcon
Metcon (Time)
21-15-9
OAA DB Squat Snatch
C2B Pull Ups
Time cap:10 mins
112319
Thanksgiving 2019 Class Times
from CrossFit Wig Wag https://ift.tt/2ri3mpo
via IFTTT
112219
CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (No Measure)
5 Rounds Not For Time:
30Sec Handstand Hold
Max distance Handstand Walk
This is good skill work for people who can walk on their hands but never get a chance to under fatigue. There will be scaling options for ALL levels.
Metcon
Metcon (Time)
For Time:
50 DU
50 Ab Mat Sit Ups
5 Overhead Squats @ 60%
40 DU
40 Ab Mat Sit Ups
5 Overhead Squats @ 65%
30 DU
30 Ab Mat Sit Ups
5 Overhead Squats @ 70%
20 DU
20 Ab Mat Sit Ups
5 Overhead Squats @ 75%
10 DU
10 Ab Mat Sit Ups
5 Overhead Squats @80%
CrossFit Wig Wag 