Author: aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

30 Cal Bike

400m Run

10 Back Squats 185/125

20 Cal Bike

400m Run

10 Back Squats 185/125

10 Cal Bike

400m Run

10 Back Squats 185/125

CrossFit Wig Wag – CrossFit

Happy Birthday Shana!!

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Weightlifting

1RM Hang Clean (Total Weight)

Hang Clean (1 Rep Max)
10 mins to find a heavy single

1 RM Power Clean (Total Weight)

Power Clean (1 Rep Max)
10 mins to find a heavy single

Metcon

Metcon (AMRAP – Reps)

3 mins of:

Max reps Hang Cleans @ 85%

-Rest 3 mins-

3 mins of:

Max reps Cleans @ 85%
Percentages will be calculated from what you lift during the strength section.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (4 Rounds for time)

4 Sets

-In 6 mins complete-

3rds:

10 Deadlifts 115/75

10 Hang Cleans

10 T2B

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Dual DB Complex:

5 Clean & Jerks + 3 Hang Snatch
This complex must be unbroken and completed with two dumbbells.

Metcon

Metcon (Time)

40-30-20-10

DB Snatch 50/35

Goblet Squat

DB SOH