CrossFit Wig Wag – CrossFit

View Public Whiteboard


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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s