CrossFit Wig Wag – CrossFit
Partner WOD TBD
Crossfit Open 19.2
CrossFit Wig Wag – CrossFit
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
022819
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Distance)
4 Rounds of:
4 min AMRAP
15 Bench Press 135/95
10 Ring Dips
Max distance row in remaining time
-Rest 2 mins-
022719
CrossFit Wig Wag – CrossFit
Weightlifting
Squat Clean Thruster (3-3-2-2-1-1)
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
Metcon
Metcon (Time)
3 Rounds:
50 DU
15 Thrusters 135/95
50 DU
2/26/19
CrossFit Wig Wag – Weightlifting
Weightlifting
“Barski Cleans”
(High Hang Cleans)
5×3 @ 70% (cannot drop the bar)
*focus on getting that strong shrug and quick elbows through the bar*
Pausing clean dead lift
3@85% 3@90% 3@95%
*3 second pause right below your knee, concentrate on keeping that strong starting position
Push Jerk+Split Jerk
Build to a heavy complex, go by feel we’re not looking to go heavy but working on form. Concentrate on that strong dip and drive plus your footwork.
Core work
3 max Superman holds with 30 seconds rest in between attempts.
CrossFit Wig Wag 