022621

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

1 R Leg V Sit + 1 L Leg V Sit + 1 V Sit
Complete as many V Sit complexes as you can in 5 mins.

022521

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2 sets:

500/400m Row

-rest 2:00 between sets-

3 sets:

400/300m Row

-rest 1:30 between sets-

4 sets:

300/250m Row

-rest 1:00 between sets-

5 sets:

200/150m Row

-rest :30 between sets-
Goal:

Sustain your pace. Pick one and stay there.

02252021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Snatch+BTN Snatch Grip Push Press+ BTN Snatch Grip Push Jerk

2@65%, 3@70%, 3@75%, 2@80% (Based of 1RM Power Snatch)

Power Clean+Push Jerk+Split Jerk

(modification for those who only Push Jerk: Power Clean+Push Press+Push Jerk)

2@65%, 3@70%, 3@75%, 2@80% (Based of 1 RM C&J)

Deficit Clean Grip DL’s

5×2@100% of 1RM clean

(Stand on a 25 and rep out some clean grip DL’s)

Scap Angles

3×5 (use weight)

DBall or Sand Bag hug

accumulate 5 minutes

Evil Wheels (bumper plates)

3×10