CrossFit Wig Wag – CrossFit

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Metcon (Time)

DT Ladder:

12 Deadlifts

9 Hang Cleans

6 Push Jerks
Rounds 1&2: 35%

Rounds 3&4: 50%

Rounds 5&6: 60%

Rounds 7&8: 70%

Rounds 9&10: 77%

Percentages are based off of Hang Clean 1RM.

Intent: Lift heavier under fatigue. Can you make 77% look as pretty as 50%?

Time cap: 35 mins

Metcon (Weight)

DT Complex:

1 Deadlift+1 Hang Clean+1 Push Jerk
In remaining time, build to a heavy complex.

Intent: Recover with minimal rest and lift heavy!


3 Rounds:

20s Overhead DBall Hold

30s Plank on DBall

40s Seated DBall Hold