CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
3×3@55%
3×1@65%
2×3@70%
2×1@75%
1×3@80%
1×1@85-90%
Metcon
Metcon (AMRAP – Reps)
AMRAP x 12
Max Wall Balls
*every time you break 6 strict pull ups + 6hspu + 6 pistols
CrossFit – Thu, Jun 1
CrossFit Wig Wag – CrossFit
Metcon
Today is Day 1 of endurance training on foot.
Each Thursday, there will be a running piece programmed and an accessory WOD. You are not required to do both. The accessory work is only for those choosing not to run.
Metcon (Time)
8 Sets:
200m Sprint
200m Recovery Run
Keep track of each 200m sprint (not recovery run) and record your slowest time.
Accessory Work
Metcon (No Measure)
AMRAP x 15
2:00 Machine
10 DB Hammer Curls
10 DB Strict Press
20 Farmers Hold Lunges
10 DB Hammer Curls
10 DB Strict Press
Rest :90
CrossFit – Wed, May 31
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
1 Clean + 2 Hang Cleans
Build to a heavy complex for today
Metcon
Metcon (Time)
For Time:
3 Rounds
5 Burpee Box Jump Overs
5 Clean & Jerks
10 Bar Facing Burpees
10 Front Rack Lunges
15 Burpees to a Target
15 Deadlifts
Time Cap: 18
CrossFit – Tue, May 30
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
6 Sets:
3 Push Presses + 3 Push Jerks
Build weight with each set. 6 sets ONLY.
Metcon
Metcon (Calories)
Every 1:30 x 10
1-2-3-4-5-6-7-8-9-10
Dbl DB Shoulder to Overhead
30 Double Unders
Max Machine Calories
Score=total calories
CrossFit – Mon, May 29
CrossFit Wig Wag – CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit Wig Wag 