CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
2 Rounds:
25/20 Cal Ass Bike
20 Pull Ups
-Rest 2 mins-
2 Rounds:
20/15 Cal Ass Bike
15 Chest 2 Bar
-Rest 2 mins-
2 Rounds:
15/10 Cal Ass Bike
10 Bar Muscle Ups
4/18/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Clean Complex:
1 Clean Pull from the ground with a 3 second pause below the knee + 1 Hang Clean
3@70%, 2@75%, 1@80%
***Like Tuesday focus on keeping good position on the hold and bringing the hips through quick for the high pull***
Press Complex:
5 Sets of…..
1 Front Squat + 5 Stots Presses
***Yes, Stots Presses from the front rack position. Same concept; we are pressing out of the bottom position on a front squat. Complex is going to be light.***
Core work:
5 minute Tabata of Superman Holds.
041719
CrossFit Wig Wag – CrossFit
Weightlifting
Barbell Spilt Squat
Build to a moderate load
Build to a 5 rep on BOTH legs. 2 second pause at the bottom on each rep.
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Single Arm DB Cluster 50/35
Box Jumps 24/20
041619
CrossFit Wig Wag – CrossFit
Weightlifting
Paused Front Squat (3-3-3-3-3)
5 second pause in the hole.
Choose a moderate load to complete all 5 sets. Use this strength portion to find a good bottom position and prime yourself for the metcon.
Metcon
Macho Mile (Time)
4 Rounds:
400m Run
3 Rounds of “Macho Man” 155/105
Courtesy of CompTrain
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
4/16/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Complex:
1 Snatch Pull from the ground with a 3 second pause below Knee + 1 Hang Snatch
3@70%, 2@75%, 1@80%
***Concentrate on holding good position on the pause and explode into a good high pull keeping that bar close to your body***
Snatch Grip Over Head Complex:
5 Sets of……
1 Behind the Neck Push Press + 1 Over Head Squat + 3 Stots Presses
***You choose the weight, focus on that good bar path***
Core Work:
Atomic Sit Ups
5×5 45/25
CrossFit Wig Wag 