CrossFit Wig Wag – CrossFit
Metcon
30 min EMOM
Min 1-10/14 cal ski
Min 2-10 DB Snatch 35/50
Min 3-10/14 cal bike
Min 4-10 DB SOH 35/50
Min 5-10/14 cal row
Warm-up
15 mins of Handstand/walking Drills
9-24-18
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (1-1-1-1-1)
Use the rep scheme 8-6-4-2 to warm up to a heavy single. Then complete 5 sets at your heavy weight with the 5th set being an AMRAP. (as many reps as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 R KB Squats 35/50
8 L KB Squats
8 Pull Ups
8 Weighted Step Ups 24/20″
Open Gym
CrossFit Wig Wag – CrossFit
Make up a wod you missed this week or have a coach make a wod for you.
Work on skills and/or accessories.
Test Day
CrossFit Wig Wag – CrossFit
Gymnastics
10 min EMOM
Even: 5 HSPU + 10 Shoulder Taps
Odd: 20 Air Squats
Metcon
Bear Complex (7-7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to a heavy Bear Complex in 5 sets.
The purpose of our Foundations program is to provide new members with the skills, knowledge and confidence to attend regular scheduled classes in a safe and effective manner. CFWW will run October’s Foundations program every Tuesday & Thursday at 6:30pm. Sign ups are required to ensure appropriate coach to athlete ratio. Email aleksrata@gmail.com for program prices and to reserve your spot! #crossfitwigwag
from CrossFit Wig Wag https://ift.tt/2xzkBC7
via IFTTT
CrossFit Wig Wag 