CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean and Jerk Complex:
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
Intent: Build to a moderate/heavy-ish complex. If these movements are new to you then focus on form and technique.
Metcon
Metcon (Time)
“Rack City”
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
Intent: Your barbell should be a moderate weight. If you feel like you’re finishing metcons too fast, don’t be afraid to push the weight. This metcon is simple enough that even if you don’t do the reps unbroken, you can still finish under the time cap.
CrossFit Wig Wag 