Build to a heavy set of 4.
For Time:
50 Ab Mat Sit Ups
40/30 Cal Row
30 Push Presses
40/30 Cal Row
50 Ab Mat Sit Ups
Intent:
This workout is a sprint. Pick a weight that is slightly heavier than a “light” weight for you
Time cap: 12 mins
3 Rds:
10 Strict T2B
30s Banded Hollow Hold
10 GHD Sit Ups
For Time:
10 Rounds:
6 Wall Balls
4 Burpees
2 Power Cleans
-400m Run-
10 Rounds:
6 Wall Balls
4 Burpees
2 Power Cleans
-400m Run-
10 Rounds:
6 Wall Balls
4 Burpees
2 Power Cleans
Intent:
This is much more of a mental workout than anything. 30 total rounds is a grinder.
Mentally prepare yourself to stay consistent through all rounds. Pick a weight that is a heavy single for you and then do it twice.
Time cap: 40 mins
3 Rounds:
30 Straight Leg Hip Raises
30 sec Hollow Hold
15 Side Plank Twists (each)
from CrossFit Wig Wag https://ift.tt/2CJ1w6r
via IFTTT
DB Complex x 3:
1 Squat Snatch + 1 OH Squat + 1 Hang Snatch
This complex must be completed 3 times unbroken to be considered successful.
You must also complete the same weight on both your right and left arm BUT you can set down the DB between arms.
21-15-9
Squat Snatch
C2B Pull Ups
Intent:
This is a Fran like workout. Keep the weight light and move through movements as fast as possible.
Time Cap: 12 Mins
CrossFit Wig Wag 