CrossFit – Fri, May 26

CrossFit Wig Wag – CrossFit


Metcon (Weight)


Behind the Neck Push Press


Overhead Squat
You will complete 10 BTN presses + 2 OHS in your first set and follow the rep scheme as you go.

This is not for time so do not rush.

Complete this at 55-60% of your push press.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

100 Double Unders

20 Dbl DB Step Overs

10 Devil Presses

CrossFit – Thu, May 25

CrossFit Wig Wag – CrossFit


Last day for “Build Your Engine!”

Metcon (Calories)

E5MOM x 45

Starting at 65% of your 20min Average Watts, increase your power output by 20W until failure.
*Once you fail to maintain your power output, move on to accessories.

Score=total calories

CrossFit – Wed, May 24

CrossFit Wig Wag – CrossFit



Build to a 3 rep. Does not have to be TnG.


Metcon (4 Rounds for reps)

For Max Reps x 4 Rounds

Min 1: 1min DBall/Sandbag Hold

Min 2: 10 DB Bench Press

Min 3: Max Hand Release Push Ups

Min 4: Rest
Score=HR Push Ups each round

CrossFit – Tue, May 23

CrossFit Wig Wag – CrossFit


Metcon (Time)

For Time:

800m Run

20 Shoulder to Overhead

3 Rig Complexes

600m Run

15 Shoulder to Overhead

2 Rig Complexes

400m Run

10 Shoulder to Overhead

1 Rig Complex
Rig Complex-

6 Pull Ups + 4 Chest to Bar Pull Ups + 2 Bar Muscle Ups

Time Cap: 25 mins