061121

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Rack Lunge

Build to a 3 rep on each leg.

Metcon

Metcon (Time)

For Time:

10 Deadlifts

15 Wall Balls

20 Deadlifts

25 Wall Balls

30 Deadlifts

35 Wall Balls
Time cap: 12 mins

Pick a moderate weight for the deadlifts. (225/155)

061021

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Each Rounds for Reps:

AMRAP x 15

Buy In: 1 mile Run

15 T2B

15 Box Jumps

-rest 2 mins-

AMRAP x 12

Buy In: 800m Run

12 Pull Ups

12 Box Jumps

-rest 2 mins-

AMRAP x 9

Buy In: 400m Run

9 C2B Pull Ups

9 Box Jumps
You will score each AMRAP separately. Only counting the rig + jumps. Convert your rounds and reps into reps at the end.

06102021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Warm up Pace

1000m Row

Strength Work:

1×4@65%

1×4@70%

5×4@80%

Back Squat

Snatch Grip Push Press

30 Tire Flips

**Tires are out side on the side of the deck, they’ll prolly have some water in them. So be careful and/or don’t wear too nice of clothes. Partner up if you need to, and flip back and forth.**

5 Rounds

15 AssBike Cals

50 AirSquats

06092021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x2

3 High Hang Muscle Cleans+3 Front Squats+3 Lunging Jerk Balances+3 Jerk Pos. Presses

Jerk Pos. Press

5×3@70% of Jerk Poss Press

**If you do not have a Jerk Poss Press, build to a 5 rep in 15 minutes**

Shoulder Press+Push Press+Jerk

*Build to a heavy complex, once your Shoulder Presses are no longer Shoulder Presses, move on.*

Jerk

5×3@70%

Dead Lift

1×4@65%

1×4@70%

5×4@80%

*this is off our strength cycle, we only have 3 days of the strength cycle this week. So I’m breaking the 3rd day of our strength work up into 2 days.*

Woo Flies

3×10

DumbBell Complex

5 Complexes

10 Dumbbell Rows on Right

10 Dumbbell Rows on Left

Max Dumbbell Pull Overs

**30 sec. rest between complexes**

Ski erg x 5 sets

9 cals only arms