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011519
011119
CrossFit Wig Wag – CrossFit
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball
DL-225/155
011019
CrossFit Wig Wag – Foundations
Warm-up
1)Dynamic Warm Up
2)Samson Stretch/Wall Stretch
2 rounds:
10e Reverse Lunges
10 Push Ups
20 Hollow Rocks
1)Deadlift Review
*Bracing
*Hip Hinge
*Top down Progression
2)Kettlebell Swing 101
3)Burpee 101
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
14 Kettlebell Swings
7 Burpees
011019
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
10 rounds:
8/5 Cal Row
2 Clean & Jerk 95/65
-rest 2 mins-
10 rounds:
8/5 Cal Row
2 Clean & Jerk 115/75
-rest 2 mins-
10 rounds:
8/5 Cal Row
2 Clean & Jerk 135/95
-rest 2 mins-
10 rounds:
8/5 Cal Row
2 Clean & Jerk 155/105
CrossFit Wig Wag 