CrossFit Wig Wag – CrossFit
Weightlifting
1 RM Bench Press (Total Weight)
Bench Press (1 Rep Max)
Metcon
Metcon (Time)
5 RFT:
10 Ring Dips
20 KB Swings 50/35
30 Ab Mat Sit Ups
042519
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
20/14 Cal Row
10-9-8-7-6-5-4-3-2-1
Cleans 185/125
-Rest 3 mins-
50 DUs
1-2-3-4-5-6-7-8-9-10
Snatches 135/95
Cals on the rower and DUs will be performed 10x as well.
4/25/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Tuesday’s workout may have wrecked some people which led to maybe not the kind of day we wanted when it came to Squat Snatching. Today’s workout will prolly do the same for our Clean and Jerk. So we’re gunna work on some other things.
We are going to build to a heavy Push Jerk and Split Jerk.
**we will do a Push Jerk+Split Jerk Complex until you are no longer able to Push Jerk the weight. Once you Max out your Push Jerk just continue on doing Split Jerks until you max that lift out.**
We will also build to a heavy bent over BarBell Row. You may be able to row the bar, but with a jerk and rounded back. What I want is a strong tight back and it to be strict (we’ll go over it).
**Finding a heavy Bent Over BarBell Row will be used for some accessory work I want to begin adding into our OLY Class**
Bent Over Row
Push Jerk
Split Jerk
042419
CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (No Measure)
8 Min EMOM:
3 Strict HSPU
PVC Front to Back Press in remaining time
Metcon
Metcon (3 Rounds for reps)
3 Min AMRAP:
20 Burpees
Max Thrusters 95/65
-Rest 2 mins-
3 Min AMRAP:
20 Burpees
Max Thrusters 125/85
-Rest 2 mins-
3 Min AMRAP:
20 Burpees
Max Thrusters 155/105
042319
CrossFit Wig Wag – CrossFit
Gymnastics
Gymnastic Complex (1-2-3-4-5…)
1 C2B+1 Pull Up+1 T2B
Add 1 rep to each movement until you cannot complete this complex unbroken
Metcon
Metcon (Time)
For time:
50 Wall Balls 20/14
500m Ski
40 Pistols
400m Ski
30 Back Squats 95/65
300m Ski
20 Front Rack Box Step Ups 95/65 24/20″
200m Ski
10 OH Squats 95/65
100m Ski
CrossFit Wig Wag 