CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
100 Double Unders
50 T2B
25 Machine Cals
100 Double Unders
50 Deadlifts
25 Machine Cals
100 Double Unders
50 T2B
25 Machine Cals
012720
CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press (3-3-3-3-3)
Will be performed from the floor.
Build to a moderate set of 3 and complete all 5 sets at this weight.
**Max sets of strict pull ups in between shoulder press sets**
Metcon
Metcon (Time)
For Time:
21 Wall Balls
21 Hang Cleans
21 Push Jerks
15 Wall Balls
15 Hang Cleans
15 Push Presses
9 Wall Balls
9 Hang Cleans
9 Shoulder Presses
Intent: Blow up your shoulders. 🙂
Your weight will remain the same throughout all pressing progessions so the jerks will be fairly light while the shoulder press should be a struggle.
012520
012420
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
4 Sec Tempo Snatch Grip Deadlift + 1 Hang Squat Snatch + 1 Overhead Squat
Metcon
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
012320
CrossFit Wig Wag – CrossFit
Metcon
Metcon (4 Rounds for reps)
5 Rounds for Max Reps/Cals x 4
Station 1: Ass Bike
Station 2: Box Jumps
Station 3: Rower
Station 4: Atomic Abs
Station 5: Ski Erg
-Rest 1 min-
Fight Gone Bad Style
Max effort accumulating reps/cals throughout the five stations.
CrossFit Wig Wag 