CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
500 Double Unders
*400m run every 50 reps
03242021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex X 3
Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses
Shoulder Press+Push Press+Jerk
5 Complexes@70% of 1RM Shoulder Press
Jerk
5×3@70% of Jerk
Power Clean+Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk
3 complexes@70% of Push Press
Barbell Row
8×3@70%
Evil Wheels
3×10
032421
CrossFit Wig Wag – CrossFit
Weightlifting
Sumo Deadlift
Build to a set of 3.
Metcon
Metcon (Time)
For Time:
30 Wall Balls
5 Deadlifts
25 Wall Balls
5 Deadlifts
20 Wall Balls
5 Deadlifts
15 Wall Balls
5 Deadlifts
10 Wall Balls
5 Deadlifts
5 Wall Balls
5 Deadlifts
032321
CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
EMOM x 30
Min 1: 12/9 Ass Bike Cals
Min 2: 6 Thrusters
Min 3: 12/9 Row Cals
Min 4: 6 Squat Snatches
Min 5: 12 Burpees over the Bar
03232021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex X3
3 Tempo Clean Grip DL+Dip & Shrug+Dip & Shrug High Pull+Muscle Clean+Tall Clean
Empty Barbell Complex X 3
High Hang Muscle Clean+High Hang Power Clean+High Hang Squat Clean
Muscle Clean
5×3@70%
Hang Clean
5×3@70%
Clean Grip DL w/3 sec. pause @ 1”, Low Hang, Hang, High Hang
3×3@70%
High Hang Clean Pulls
5×5@70% of 1RM Clean
Good Mornings
3×8@70%
CrossFit Wig Wag 