CrossFit Wig Wag – CrossFit
Weightlifting
1RM Split Jerk (Total Weight)
Split Jerk (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
18 Pull Ups
12 HSPU
6 R OA Thrusters
6 L OA Thrusters
120519
CrossFit Wig Wag – CrossFit
Metcon
Metcon (3 Rounds for time)
For Time:
2 Rounds:
10 Devil Presses
10 DB Burpee Box Step Ups
-rest 1 min-
4 Rounds:
10 Hang DB Clean & Jerks
10 Pistols
-rest 1 min-
2 Rounds:
10 Devil Presses
10 DB Burpee Box Step Ups
Each section will have a timed score. You have 8 mins to complete each one. Once done, you may rest until the mandatory 1 min rest.
Finisher
Metcon (AMRAP – Rounds)
3 min AMRAP:
V Sit Complex:
2 Alternating V Sits + 1 V Sit
How many complexs can you complete in 3 mins?
120419
CrossFit Wig Wag – CrossFit
Weightlifting
Overhead Squat
Build to a moderate 2 rep. This tempo will force you to really hit good positions especially in the bottom.
Tempo:
5 seconds down
2 second hold in the bottom
Metcon
Metcon (3 Rounds for reps)
“Power Wheels”
3 Min AMRAP:
9/6 Cal Ass Bike
12 Power Snatches
-rest 3 mins-
3 Min AMRAP:
9/6 Cal Ass Bike
8 Power Snatches
-rest 3 mins-
3 Min AMRAP:
9/6 Cal Ass Bike
4 Power Snatches
Increase weight on your barbell each AMRAP.
~50-75%
120319
CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
Every 3 mins for 30 Mins:
10 T2B
10 Bar Facing Burpees
10 Push Jerks
120219
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Hang Clean + 1 Clean + 1 Front Squat
Metcon
Metcon (Time)
For Time:
50 Wall Balls
1 Bear Complex
40 Wall Balls
2 Bear Complex
30 Wall Balls
3 Bear Complex
20 Wall Balls
4 Bear Complex
10 Wall Balls
5 Bear Complex
Bear Complex=
Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press
The complex must be done unbroken every time. Do not let that intimidate you, pick a weight that is moderate. Rep scheme is low so a light weight will not get the desired stimulus.
CrossFit Wig Wag 