CrossFit Wig Wag – CrossFit
Weightlifting
Hang Snatch (3-3-3-3-3)
Metcon
Metcon (Weight)
10 Rounds:
Every 90 secs complete
10/8 Cal Bike
1 Snatch
Begin at a load that allows you to increase weight each round.
123118
CrossFit Wig Wag – CrossFit
Happy NYE!
Metcon (Time)
For Time:
31 Push Press 75/55
31 Pull Ups
31 Snatches 75/55
31 Ab Mat Sit Ups 20/14
31 T2B
31 Partner Push Ups
31 Box Jumps 24/20
31 Back Squats 75/55
31 Double Unders
31 Thrusters 75/55
31 Front Rack Lunges 75/55
31 Synchro Burpees
Row 356 meters.
Teams of 2: Each person is responsible for all reps.
During barbell work, the partner resting MUST hold the bar in the front rack position while the other partner is working and visa versa.
During rig work, the resting partner must dead hang from the bar while the other partner works.
122918
122818
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (3-2-1-3-2-1)
Wave loading front squats. Increase load each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
6 Devil Presses 50/35
8 DB Box Step Overs 24/20
10 Wall Balls 20/14
122718
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
50-40-30-20
Calorie Row
DB Snatches 50/35
Females Row: 40-30-20-10 cal
CrossFit Wig Wag 