Month: April 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

800m Run

40 Thrusters

400m Run

40 Bent Over Rows

800m Run

40 Snatches

400m Run

40 Overhead Squats

800m Run
Barbell Version:

Pick a lighter manageable weight. A weight you can do 20/20reps or quick sets of 10.

DB/KB Version:

You will do half of the reps on your right and half on your left. 40 TOTAL reps.

**If you have a rig available, you may sub bent over rows for pull ups.

No Running Options:

800m=400 Mt Climbers

400m=200 Mt Climbers

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Like last week. If you have the ability to build in weight. Find a heavy UNBROKEN set of 20.

If you do not have a lot of weight options; perform a E2MOM for 20 mins.

Get creative! Find something heavy at your house but make sure you keep your form! No stripper deadlifts.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 mins

6 Hang Squat Cleans

12 Deadlifts

24 Box Jumps Overs
Your Hang Squat Cleans and Deadlifts will be done at the same weight. If you are using a barbell, go a little heavier since the deadlifts will be light no matter what. You can handle 6 heavier hang squat cleans.

DB/KB, you will complete 6 Hang Squat Cleans on each arm. Deadlifts are performed in the center as you would with a barbell.

If you do not have a sturdy object to jump on, modify to step up and overs. If you only have a chair and can’t jump/step over then just do regular box jumps/step ups.

CrossFit Wig Wag – CrossFit

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Metcon

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

40 Pistols

20 HSPU

200m Run

30 Pistols

15 HSPU

200m Run

20 Pistols

10 HSPU

200m Run

10 Pistols

5 HSPU

200m Run
Pistols are alternating so make sure you are alternating even if you are modifying.

Modify HSPU to the hardest version for you.

No Running Options:

100 Mt. Climbers

Finisher

Metcon (No Measure)

40-30-20-10

Second Plank Hold

Second Hollow Hold

Hollow Rocks

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

250 Burpees

*Every 25 reps, stop and complete:

12 Goblet Squats

8 Weighted Sit Ups

4 OA Devils Lunge
One Arm Devils Lunge is a burpee into a reverse lunge with your DB. Alternate arms and legs.

No equipment version:

*Everything remains the same except. Every 25 reps complete:

24 Air Squats

16 Sit Ups

8 Push Ups