032520

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

400m Run

21-15-9

Squat Cleans

200m Run

15-9-6

Push Jerks

400m Run

9-6-3

Squat Cleans

Push Jerks
This workout can be done with a barbell, dumbbell, kettlebell, milk jug, dufflebag.

If you are using a single arm, you are to perform ALL reps on both your right and left.

The run is completed before each set so you will run a 400 then do 21 squat cleans, run another 400, do 15 squat cleans etc. When you get to the middle portion, you will complete a 200 run and do 15 push jerks…another 200m run, 9 push jerks etc and once you get to the last section you will do the 400m run and both squat cleans AND push jerks before you run again.

There is always a run before you pick up your weight!

No running modifications:

400m=200 Mt. Climbers/150 DU/300 Single unders

200m=100 Mt. Climbers/75 DU/150 Single unders

**If you are tired of these above modifications you may also sub running for burpees. (But these will not count towards your Lockdown Challenge)

400m=30 Burpees

200m=15 Burpees

**If you can physically run please try to run. Forecast looks good and it’ll be good for you to get out even if its for a run. You can always scale the distance if its too difficult for you but you would like to run. 400m can be scaled to 200m and 200m can be scaled to 100m.

Finisher

Metcon (No Measure)

3 Rounds:

20 Turkish Sit Ups

20 Grasshoppers

20s Plank Hold
We may not have time for the finisher in class but make sure to get this in! Warm weather will be here shortly!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s