110119

CrossFit Wig Wag – CrossFit

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Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

103119

CrossFit Wig Wag – CrossFit

WOD-O-WEEN

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Metcon

Metcon (AMRAP – Rounds and Reps)

31 Min Partner AMRAP

10 Burpees

31 OH Lunges

10 KB Swings

31 Goblet Squats

10 T2B

31 Burpees

10 OH Lunges

31 KB Swings

10 Goblet Squats

31 T2B
You and a partner will work through this AMRAP “you go-I go” style. Each person is responsible for all reps but you may break them up however you like.

102919

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

9 Rounds:

3 Bar Muscle Ups

6 DB Push Presses

36 Double Unders
Intent: The low reps will allow you to move quickly through these rounds. Pick a heavier weight than you normally would for the DBs and challenge yourself.

10/28/2019

CrossFit Wig Wag – CrossFit

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10/28/19

1 Clean DL to Launch Point + 1 Low Hang Clean + Clean from Ground + Jerk

Build to 70% of 1RM clean & Jerk then do

3 comps. @ 70%

3 comps. @ 75%

3 comps. @ 80%

Purpose is technique and focusing on positions not how fast you can get through the weight lifting. Take your time and focus on good technique.

Metcon (Time)

21-15-9

Hang Squat Cleans

Pull Ups
Select a weight you can cycle the BarBell with, but not light enough to the point you’re unbroken on every round.