Month: May 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

7 Rounds:

10 R DB Rows

10 L DB Rows

30 R&L DB Rows
*R&L DB Rows=hold one DB with both arms, one on each head of the DB.

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Power Cleans

*after each set

6 Alt. Pistols

30 DUs
*If using a barbell, pick a heavier weight if you can.

*If using 2 DBs/KBs, keep the rep scheme the same.

*If using one DB/KB, double the reps. So do all reps on BOTH arms. It does not need to alternate.

DU subs:

60 Single Unders/Mt. Climbers

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

AMRAP x 15 mins

20 DB Reverse Lunges

10 OAA Devil Presses

20 DB Reverse Lunges

-rest 1 min-

3 Rounds:

10 OAA Devil Presses

20 DB Reverse Lunges

10 OAA Devil Presses
*This workout is a two for one.

You will score your final time after completing the last 3 rounds. Put in the comments how many rounds and reps you do in the AMRAP please!

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

6 Alternating Plank Shoulder Taps + 8 Grasshoppers+ 10 Mt. Climbers
*all movements must be done without breaking the plank position.

*all reps in the complex=1 rep

*compare your score from 4/3/20

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Built to a 5 rep Tempo Deadlift.

Tempo is 5 seconds up and 5 seconds down.

If you cannot build, complete this 5 rep tempo Deadlift EMOM (15min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12mins

4 Deadlifts

4 Push Presses

4 Box Jumps
This is programmed ideally for 2 DB/KB or a barbell.

If using a barbell, pick a weight you are comfortable push pressing as deadlift will be light.

*IF YOU HAVE ONE DB/KB*

Substitute push presses for db/kb swings.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

50 Air Squats

50 DU

50 Thrusters

50 DU

50 Lunges

50 DU

50 Snatches

50 DU

50 Push Ups
*Thrusters and Snatches are the only movements that will require weight.

If using a DB/KB, 25/25 on right and left.

If using a barbell, use an empty barbell.

*50 DUs=100 Single Unders/Mt. Climbers

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

5 Rounds For Time:

1:1 work to rest

200m Sprint

12 Sit Ups

24 Hang Clean & Jerks
*Your score is the amount of time it takes you to finish all 5 rounds including all your rest periods except the last round rest.

*If it takes you 3 minutes to complete a round, you then rest for 3 mins. So push yourself during your work periods.

*This workout is programmed for a DB/KB. 12/12 right and left.

If you choose to use a barbell, pick a light weight that you can do most of the reps unbroken.

Finisher

Accumulate 2 mins in each exercise:

-Plank

-Hollow Hold

-Hollow Rock

*you may accumulate in any order. Does not need to be all done in one exercise to move to the next.