CrossFit Wig Wag – CrossFit
Metcon
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!
Midline
3 Rounds:
20s Overhead DBall Hold
30s Plank on DBall
40s Seated DBall Hold
CrossFit Wig Wag 