012122

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Gymnastics

Metcon (Distance)

EMOM x 10

30s Max Handstand Walk
Your score will be your best attempt in feet.

This is considered skill work. You will never handstand walk if you don’t practice.

Scaling options:

-Handstand walk around box

-Shoulder taps on the wall

-Shoulder taps on a box

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

01202022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 8 Day 4

Build to a 2 rep Incline Machine Press

(The machine is in the cardio room)

Shoulder Press

12×3@60%

Close Grip Bench

12×3@60%

Arnold Press

8×8

DB Floor Press

8×8

Ring Dips

8×8

DB Tricep Extension

8×8

OLYMPIC LIFTING

Day 4

High Hang Snatch Grip High Pulls

8×8@40%

Deficit Clean Grip DL’s

5×5@75%

Dead Stop Jerk Drives

3@100%+5#’s

3@110%+5#’s

3@120%+5#’s

Pendlay Row

8×3@70%

Banded Lat Pull Down

8×8

Concentration Curl

8×8

Banded Tricep Ext

8×8