CrossFit – Fri, Feb 3

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
-rest 5 mins and begin part 2

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

CrossFit – Wed, Feb 1

CrossFit Wig Wag – CrossFit

Weightlifting

Behind The Neck Jerk

10×1

*most people will not have any percentages for this lift. Find a light/moderate weight and complete all sets at this weight. This is just a primer.

Metcon (Weight)

Jerk Complex:

1 Push Jerk + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

10 Rounds

5 Shoulder to Overhead

4 Hang Cleans

3 Back Squats

2 Front Squats

1 Clean

25 DUs
Time cap: 15mins

CrossFit – Mon, Jan 30

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 1:30 complete:

3-3-3-3-3-2-2-2-1-1

Squat Clean
Complete as:

Every 1:30 for 7:30:

3 Squat cleans @75-80% (all 5 sets at the same weight)

then-

Every 1:30 for 4:30:

2 Squat cleans @80-85%

then-

Every 1:30 for 3:00:

1 Squat clean @85+%

*Perform all reps as singles.

*Record your last single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

3 Wall Walks

5 Strict Pull Ups

15 Thrusters