CrossFit Wig Wag – CrossFit

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Metcon (Time)

For Time:

2 sets:

500/400m Row

-rest 2:00 between sets-

3 sets:

400/300m Row

-rest 1:30 between sets-

4 sets:

300/250m Row

-rest 1:00 between sets-

5 sets:

200/150m Row

-rest :30 between sets-

Sustain your pace. Pick one and stay there.


CrossFit Wig Wag – Weightlifting

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Power Snatch+BTN Snatch Grip Push Press+ BTN Snatch Grip Push Jerk

2@65%, 3@70%, 3@75%, 2@80% (Based of 1RM Power Snatch)

Power Clean+Push Jerk+Split Jerk

(modification for those who only Push Jerk: Power Clean+Push Press+Push Jerk)

2@65%, 3@70%, 3@75%, 2@80% (Based of 1 RM C&J)

Deficit Clean Grip DL’s

5×2@100% of 1RM clean

(Stand on a 25 and rep out some clean grip DL’s)

Scap Angles

3×5 (use weight)

DBall or Sand Bag hug

accumulate 5 minutes

Evil Wheels (bumper plates)