CrossFit Wig Wag – CrossFit
Weightlifting
1RM Overhead Squat (Total Weight)
Overhead Squat (1 Rep Max)
Metcon
Metcon (Time)
4 Rounds:
10 DB OH Squats (each)
5 Turkish Get Ups
10 Alt. DB OH Lunges
030720
030620
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (5 Rounds for reps)
Max Reps each Round x 5
Complete 5 Push Jerks @ 80-85% of your 1 RM.
-then immediately complete-
Max Rep HSPU
Metcon
Metcon (No Measure)
12 min EMOM:
Odd: 10 Push Jerks @ 65-70%
Even: 10 KB swings + 5 Burpees over the bar
030520
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
5 Rounds:
400m Run
15 Clean and Jerks
15 Pull Ups
time cap: 25 mins
030420
CrossFit Wig Wag – CrossFit
Weightlifting
Snatch Grip Deadlift
10 mins to build to a 5 rep.
Snatch
10 mins to build to a 2 rep. (does not have to be unbroken)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
20 Double Unders
10 Pistols
2-4-6-8-10…
Snatches
Each round you will add 2 reps to the snatch. DUs and Pistols remain the same.
Pick a snatch weight that is challenging.
CrossFit Wig Wag 