CrossFit Wig Wag – CrossFit
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
