093019

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Squat + Overhead Complex

1 Front Squat + 1 Split Jerk
Complex will be completed from the rack.

Metcon

Metcon (Time)

For Time:

200m Run

10 Thrusters

10 Pull Ups

200m Run

8 Thrusters

10 Pull Ups

200m Run

6 Thrusters

10 Pull Ups

200m Run

4 Thrusters

10 Pull Ups

200m Run

2 Thrusters

10 Pull Ups
Time cap: 15 mins

Intent: Move fast with heavy legs. The reps go down on the Thrusters but you will be tired so keep the weight lighter so you are able to knock them out without too much rest.

092719

CrossFit Wig Wag – CrossFit

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Weightlifting

Tempo Cleans

2 Tempo Cleans @ 70%

2 Tempo Cleans @ 75%

2 Tempo Cleans @ 80%

Tempo= 5 second pull to top of knee, 2 second pause at the top of the knee (hang)

Cleans

2 Cleans @ 70%

2 Cleans @ 75%

2 Cleans @ 80%

All Cleans do not have to be unbroken just completed until you continue to the next percentage.

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP

40/30 Cal Row

AMRAP Power Cleans

-Rest 1 min-

3:00 AMRAP

30/20 Cal Row

AMRAP Power Cleans

-Rest 1 min-

2:00 AMRAP

20/15 Cal Row

AMRAP Power Cleans

-Rest 1 min-

1:00 AMRAP

10/7 Cal Row

AMRAP Power Cleans (80%)
Intent: Your goal weight should be 80% at the end of the AMRAPS. You may choose whatever weight you want for the previous 3 AMRAPS. I would recommend you do 10-20lb jumps each time.

Midline

2 Rounds:

10 GHD Sit Ups

20s L Hang

20 GHD Sit Ups

20s L Hang

092619

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

50 Ab Mat Sit Ups

40 Push Jerks

30 Back Squats

40 Ab Mat Sit Ups

30 DB Push Jerks

20 DB Front Rack Squats

30 Ab Mat Sit Ups

20 Push Jerks

10 Back Squats
Intent: Grind through a lot of reps with moderate weight. The weight should not be heavy for you but it should also not be light. Pick a happy medium.