CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
6 Rounds
500/400m Row
10 DB Box Step Overs
10 HSPU
10 DB OH Lunges
One DB only. For OH Lunges, switch OH arm halfway through.
Bike cals-25/20
Time cap:40 mins
06282021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complex
3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 OHS
Muscle Snatch+Snatch Balance
5@65% of Muscle Snatch
Tempo Snatch Grip DL+Snatch Grips DL from hang into High Hang Snatch
5 Complexes @ 60% of Snatch
3 Pos. Snatch Grip DL (low, hang, high)+Snatch from 1 inch
5 complexes @ 65% of Snatch
Snatch
5×3@65%
Bench Press
Sumo DL
1×3@70%
1×4@80%
5×5@90%
062821
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Clean + 1 Front Squat + 1 Hang Clean
Metcon
Metcon (3 Rounds for reps)
3 Rounds for Reps
AMRAP x 2
Buy In: 60 DUs
1 Clean & Jerk
1 Burpee over the Bar
-rest 2 mins-
Add 1 rep every round.
Example: Round 2, you will AMRAP 2 C&J and 2 Burpees.
062521
062521
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Squat EMOM x 8
Odd mins- 8 Front Squats
Even mins- 8 Back Squats
Build to ~55-60% of your Front Squat 1RM. Use this percentage for both the front and back squats.
This EMOM is performed from the floor so you have to be able to clean your bar into position.
Goal=8 unbroken reps
Metcon
Metcon (Time)
For Time:
400m Run
-rest 30s-
40 OAA Devil Presses
-rest 1 min-
40 DB Goblet Squats
-rest 30s-
400m Run
Time cap: 12 mins
CrossFit Wig Wag 