010719

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat (5-5-5-5-5)

90% of 5 rep max

Metcon

Metcon (15 Rounds for reps)

15 min EMOM

1,2,3,4…15

Wall Ball 20/14

Burpee
Complete 1 wall ball and 1 burpee on minute 1, complete 2 of each on minute 2. Continue this ladder until you cannot complete the reps in the minute. Once you fail, return to 1/1.

010419

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

We are going to start testing some past Open WODs to give people an opportunity to see what kind of workouts they will see in February. You will do Open workouts even if you don’t sign up for the Open itself! So have some fun and participate!

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CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Scaled-65#/45#