Month: August 2020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

400m Run

30 T2B

15 OH Squats

800m Run

30 T2B

12 OH Squats

400m Run

30 T2B

9 OH Squats

800m Run

30 T2B

6 OH Squats
time cap: 40 mins

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat (5-5-5)

Complete all 3 sets at 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

10 DB Burpee Deadlift

50 DUs

10 DB Box Step Ups

50 DUs

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

8 Rounds:

12/9 Ski Erg Cals

6 Bench Presses
Build up to a moderate weight that you can complete all 8 sets with.

Metcon

Metcon (No Measure)

12min EMOM

Odd Min: 5 Push Presses + 10 KB Swings

Even Min: 5 Thrusters + 10 Wall Balls

CrossFit Wig Wag – CrossFit

Re-Test Day!
last 1 mile run- 6/25/20

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Warm-up

ROMWOD Warmup

Metcon

1 Mile Time Trial (Time)

For Time:

1 Mile Run

2k Row (Time)

Max Effort 2k Row

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Overhead Squat Complex:

1 Push Jerk + 1 Front Squat + 1 Push Jerk + 1 Narrow Grip OH Squat
Build to a heavy complex from the rack.

Metcon

Metcon (AMRAP – Rounds)

“Jackie Legs”

AMRAP x 13

5 Rds of Cindy

35 Dbl DB Front Squats

Max Rds of Cindy
Cindy=

5 Pull Ups

10 Push Ups

15 Air Squats

Score=max rds of Cindy