Month: August 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

4 Rounds

20/16 Cal Ski

8 Bar Muscle Ups

60 DUs

-rest 1 min-

60 DUs

8 Bar Muscle Ups

20/16 Cal Ski
Bike: 20/16

Row: 24/21

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Build to a heavy complex:

1 Hang Clean + 1 Front Squat + 1 Squat Clean

Metcon

Metcon (AMRAP – Reps)

12 min Ladder:

3-6-9-12-15-18-21…

Hang Cleans

Wall Balls

Box Jumps
Continue adding 3 reps until time runs out.

CrossFit Wig Wag – CrossFit

Happy 40th D-rock!

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Weightlifting

1RM Clean and Jerk (Total Weight)

Clean and Jerk (1 Rep Max)

Metcon

Metcon (Time)

“GraceX”

For Time:

40 Clean & Jerks

*Every 5 reps, complete 10 deadlifts

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (8 Rounds for time)

2 Sets

Every 5 mins complete:

A) 30 Cal Row

B) 400m Run

C) 30 Cal Ass Bike

D) 30 Lungesters

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

3 Position Snatch:

1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch

Metcon

Metcon (Time)

For Time:

5 Rounds

10 HSPU

10 Burpees over the Bar

*Squat Snatches*
Rd 1-20 reps @ 70%

Rd 2-16 reps @ 75%

Rd 3- 12 reps @ 80%

Rd 4- 8 reps @ 85 %

Rd 5- 4 reps @ 87-90%

Time cap:18 mins