CrossFit – Thu, Nov 24

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Turkey Trotting to the Girls Houses

For Time with a partner:

1 Lap around the compound

-Grace’s House-

30 Clean and Jerks

*You go I go. 15/each

1 Lap around the compound

-Ingrid’s House-

10 Rounds

3 Snatches

3 Burpees over the Bar

*You go I go. 5 rounds/each

1 Lap around the compound

-Annie’s House-

50-40-30-20-10

DUs

Ab Mat Sit Ups

*Synchro. You and your partner are working at the same time. If your partner stops working, you must stop working. All reps/each

1 Lap around the compound

-Karen’s House-

150 Wall Balls

*One partner working at a time. Split up the reps however you want 150 total between you and your partner.

CrossFit – Tue, Nov 22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for reps)

EMOM x 20

Min 1: 10 Dbl DB Hang Snatch

Min 2: 5 Burpees over the Bar + 5 Thrusters

Min 3: 30 DUs + Max Wall Balls

Min 4: Rest
Score=Wall balls every round

Accessory Work

For Quality:

3 sets

12 Plate Raises

10 DB Cross Overs

8 Decline Push Ups

3 sets

20s Weighted Hollow Hold

20 Hanging Knee Raises

20 Windshield Wipers

CrossFit – Fri, Nov 18

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

Hang Power Clean + Front Squat + Hang Power Clean

Metcon

Metcon (Time)

For Time:

50 DUs

15 T2B

5 Barbell Complexes

50 DUs

15 T2B

4 Barbell Complexes

50 DUs

15 T2B

3 Barbell Complexes

50 DUs

15 T2B

2 Barbell Complexes

50 DUs

15 T2B

1 Barbell Complexes
Barbell Complex:

3 Front Squats + 2 Power Clean + 1 Cluster

*must stay connected

time cap:18