CrossFit Wig Wag – CrossFit
Partner WOD TBD
112819
CrossFit Wig Wag – CrossFit
Happy Thanksgiving!
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP:
400m Run
30 DU (unbroken)
20 Burpees
30 KB Swings
20 Burpees
30 DB SOH
20 Burpees
30 KB Swings
20 Burpees
30 DU (unbroken)
400m Run
You and your partner are responsible for all reps. Only one person working at a time except you will run together.
112719
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat
Build to a heavy 5 rep max.
Metcon
Metcon (Time)
For Time:
50 Back Squats
50 Box Jump Overs
50 Deadlifts
Partition this workout in any way that you want. Your barbell must have the same weight on it for both the back squats and the deadlifts. Attempt high box jumps if possible.
time cap: 15 mins
112619
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
Buy in:
50 Ski Erg Cals
10 Rounds:
4 Bar Muscle Ups
8 Thrusters
Buy out:
50 Ass Bike Cals
112519
CrossFit Wig Wag – CrossFit
Weightlifting
Percentage Work:
Tempo Snatch Grip Deadlift + Hang Snatch
3@65%
3@70%
2@75%
2@80%
Tempo=
3sec pause below knee
3sec pause above knee
3sec pause at launch point
Metcon
Metcon (Time)
21-15-9
OAA DB Squat Snatch
C2B Pull Ups
Time cap:10 mins
CrossFit Wig Wag 