Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press (5-4-3-2-1@60%
4-3-2-1@70%
3-2-1@80%)

Metcon

Metcon (Time)

For Time:

80 OA DB Shoulder Presses

*10 DB Rows after every 16 reps

80 KB Swings

*15 Push Ups after every 16 reps

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rounds

20 DB Snatches

40 DUs

20 Ab Mat Sit Ups
Rest 1:00 between rounds

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

2 Hang Cleans + 1 Front Squat

Metcon

Metcon (2 Rounds for reps)

7 AMRAP x 2

20 Burpees

-into-

10 Wall Balls

10 Power Cleans
Score=rounds & reps of WB and PC

CrossFit Wig Wag – CrossFit

Weightlifting

1RM Thruster (Total Weight)

Thruster (1 Rep Max)
*From the rack

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

CrossFit Wig Wag – CrossFit

Metcon

“It’s A Trap” (5 Rounds for calories)

5 Rounds:

Every 5:00

:30 Max Calorie Assault Bike