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120718
CrossFit Wig Wag – CrossFit
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
120618
CrossFit Wig Wag – CrossFit
Warm-up
10 mins of handstand walking progressions. Spend this time doing a drill you haven’t done before. Drills will be presented during class.
Gymnastics
Metcon (No Measure)
EMOM 5 mins
10 HS Shoulder Taps
Metcon
Metcon (Time)
6 Rounds:
10 Front Rack Box Step ups 24/20
12 TKGU 50/35
14 Wall Balls 20/14
Load for Step Ups:
M-55,65,75,85,95,105
F-35,45,55,65,75,85
120518
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Overhead Squat (Total Weight)
Overhead Squat (1 Rep Max)
8-6-4-2-2-1-1-1
Use the above rep scheme to warm up to a heavy single.
Metcon
1: Metcon (Calories)
3 min AMRAP:
21 Overhead Squats 95/65
21 Burpees over the Bar
Max Cal Row
Rest 3 mins
2: Metcon (Calories)
3 min AMRAP:
15 Overhead Squats 115/80
15 Burpees over the Bar
Max Cal Row
Rest 3 mins
3: Metcon (Calories)
3 min AMRAP:
9 Overhead Squats 135/95
9 Burpees over the Bar
Max Cal Row
120418
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
Buy in: 25 cal Ski Erg
10 Push Ups
15 DBL KB Front Squats 50/35
20 T2B
Finisher
Metcon (No Measure)
Accumulate 3 min DBL KB Wall Sit
5 min time cap
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