from CrossFit Wig Wag http://bit.ly/2DqS71A
via IFTTT
012219
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
5 rounds:
6 Atomic Abs 45/25
12 Devil Presses 40/25
18 Cal Ski Erg
012119
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
1 Snatch Balance + 1 OH Squat
Build to a heavy load
Metcon
Metcon (Time)
10 Rounds:
1 Power Snatch 185/125
3 OH Squats
1/21/19
CrossFit Wig Wag – Weightlifting
Warm-up
5 min
Burgener Warm up:
5 dip & shrugs
5 dip, shrug, high elbow
5 muscle Snatch
5 OHS
3 high hang snatch
3 low hang snatch
3 full snatch
Weightlifting
30 min
Snatch – Power or Squat your choice
Warm up to 60% of your best Snatch then….
Snatch:
70%, 75%, 80%, 70%, 75%, 80%, 70%, 75%, 80%
Weightlifting
15 min
Snatch Pulls from ground, do singles:
85%x3, 90%x3, 95%x3
Finisher
10 min
50 T2B or 50 K2C
CrossFit Wig Wag 