CrossFit Wig Wag – CrossFit
Metcon
Metcon (4 Rounds for time)
Every 10 mins for 40 mins:
40/30 Cal Ass Bike
800m Run
50 DU
061719
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Jerk Complex:
1 Jerk + 1 BTN Jerk
Metcon
Metcon (Time)
3 rounds:
30 DB Suitcase Lunges 50/35
30 DB SOH
30 DB Front Squats
061419
CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (5 Rounds for reps)
Max Effort Rounds x5
Min 1: Max Rope Climbs
Min 2: Max Banded Tricep Extensions
Min 3: Rest
Metcon
Metcon (Time)
50-40-30-20-10
Barbell Curls 45/35
10-20-30-40-50
KB Swings 50/35
You know CrossFit Wig Wag loves the littles! Little Beasts Kids Camp will forge broad, general and inclusive fitness knowledge at an early age. This 5 week camp will include age appropriate FUN workouts full of challenges and surprises each and every day. Register your little beast today! #raisethemstrong
from CrossFit Wig Wag http://bit.ly/2WIMwie
via IFTTT
6/13/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Clean Complex:
1 Clean Grip DL + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
Based of 1RM C&J
3 @ 70%, 3 @ 75%, 3 @ 80%
Clean Pulls
3 @ 90%, 3 @ 95%, 3 @ 100%
Single Arm DB Press
10 sets of 3 each arm
CrossFit Wig Wag 