CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
100 DUs
40 Box Jumps
30 Pistols
20 HSPU
10 OAA Devil Presses
090621
CrossFit Wig Wag – CrossFit
Happy Labor Day!
Metcon
Partner “Kabul 13” (Time)
For Time:
2021m Row
-into-
13 Rounds
8 Snatches 115/85
26 Ab Mat Sit Ups
You will split up the meters between partners. Switching whenever you choose.
Both partners must complete all 13 rounds of work.
Only one partner can work during the snatches but both partners can work together during the sit ups.
090421
090321
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Push Jerk (Total Weight)
Push Jerk (1 Rep Max)
Metcon
Metcon (Time)
For Time:
6 Rounds
6 Push Jerks
9 Burpees over Bar
12 Front Rack Lunges
Time cap: 15 mins
09022021
CrossFit Wig Wag – Weightlifting
Weightlifting
2Empty Barbell Complexes
3 Front Squats+3 Muscle Cleans+3 Shoulder Presses+3 Jerk Balances
Push Jerk Balance
3×3@65%
Split Jerk Balance
3×3@65%
BTN Split Jerk Push Press
3×3@65%
Push Jerk w/pause in dip
5×2@70%
Split Jerk w/pause in dip
5×2@70%
Power Clean+Push Jerk+Power Clean+Split Jerk
5 complexes @ 75%
CrossFit Wig Wag 