CrossFit Wig Wag – CrossFit
Metcon
Fish Out Of Water (Time)
For Time:
2k Row
-Immediately into-
10 rounds:
2 Power Cleans 205/145
4 Bar Facing Burpees
8 Pistols
Courtesy of CompTrain
7/2/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Since we don’t have OLY on Thursday due to America’s BirthDay we are going to work a little of everything today.
Snatch:
5 sets of 2 @80%
Clean:
5 sets of 2 @80%
-DO NOT HAVE TO BE TNG-
**with the snatch and cleans, do not be in a rush with this. Have 1:30-2:00 between sets, get enough rest and go for good reps**
Quake Press: (we’ll go over it)
Build to a heavy
070119
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Metcon Primer Complex:
1 Deadlift+ 1 Hang Clean+ 1 Squat Clean+ 1 Jerk
Metcon
Metcon (Time)
For Time:
40 Deadlifts 225/155
30 Front Squats 205/135
20 Hang Power Cleans 185/125
10 Squat Snatches 165/115
Midline
3 Rounds:
15 Russian Twists (each side)
10 Turkish Sit Ups
5 Atomic Abs
062919
62819
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Hang Squat Snatch (Total Weight)
Hang Snatch (1 Rep Max)
Metcon
Metcon (Time)
21-15-9
HSPU
DB OH Squat 50/35
CrossFit Wig Wag 