CrossFit Wig Wag – CrossFit
Weightlifting
Paused Front Squat (5-5-5-5-5)
5 second pause at the bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
10 T2B
20 KB Swings 50/35
30 Ab Mat Sit Ups
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CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
2000m Row
100 Wall Balls 20/14
50 KB Hang Snatches 40/25
Every time you break or transition, complete 1 round of Cindy.
5 Pull ups
10 Push Ups
15 Air Squats
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CrossFit Wig Wag – Foundations
Warm-up
-Foam Rolling Demo
1) Back Squat Review
Points of Performance
Establish a moderate 5 rep adding weight only when form is consistent
2) Rowing 101
Metcon
Metcon (7 Rounds for distance)
7 Rounds:
Row 1:00 for Max Meters
Rest :30
The goal is to maintain a consistent pace throughout all rounds.
OLY 1/14/18
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CrossFit Wig Wag – CrossFit
Nutrition Challenge Performance Testing Day. Please make sure to come in and get it done!
Weightlifting
1RM Clean and Jerk (Total Weight)
Clean and Jerk (1 Rep Max)
Metcon
Nutrition Challenge Performance Test 1 (AMRAP – Reps)
3 min Max Pull Ups
1 Min Rest
Nutrition Challenge Performance Test 2 (AMRAP – Reps)
2 min Max Shoulder to Overhead 135/95
1 Min Rest
Nutrition Challenge Performance Test 3 (AMRAP – Reps)
1 min Max Goblet Squats 50/35
CrossFit Wig Wag 