CrossFit Wig Wag – CrossFit
Metcon
Metcon (Weight)
1 Power Clean+ 2 Jerks+ 1 Clean Grip OH Squat
Build to a heavy complex for today
Metcon (Time)
3 Rounds:
10 Power Cleans 185/125
10 Push Jerks
122418
CrossFit Wig Wag – CrossFit
Merry Christmas Wig Waggers!
Metcon
12 Days of Christmas (Time)
1 SDLHP 95/65
2 Thrusters
3 Power Cleans
4 Pistols
5 Power Snatches
6 Pull Ups
7 T2B
8 KB Swings 50/35
9 OH Squats
10 Double Unders
11 Burpees
12 OH Lunges
Like the song “12 Days of Christmas”, complete the exercises in ascending order. Adding an exercise each round.
Example:
On the first day of Christmas my coach gave to me, 1 SDLHP. On the 2nd day of Christmas my coach gave to me, 2 Thrusters and 1 SDLHP. On the 3rd day of Christmas my coach gave to me, 3 Power Cleans, 2 Thrusters, and 1 SDLHP.
Continue this until you reach 12 OH Lunges and end with 1 SDLHP.
Is your New Year resolution to lift heavy weights? Learn how to effectively lift those heavy weights? Ours too. We’re adjusting our class schedule to give you more options to reach all your goals. Open to members and nonmembers. Nonmembers, contact us for more info.
from CrossFit Wig Wag http://bit.ly/2LuZVSr
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122218
Diipla Total
CrossFit Wig Wag – CrossFit
Happy Golden Anniversary to John and Kim Diipla! Heres to many many more 🙂
1 RM Back Squat (Total Weight)
Back Squat (1 Rep Max)
1 RM Power Clean (Total Weight)
Power Clean (1 Rep Max)
1 RM Bench Press (Total Weight)
Bench Press (1 Rep Max)
CrossFit Wig Wag 