CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
200m Run
20 Ab Mat Sit Ups
10 Wall Walks
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CrossFit Wig Wag – CrossFit
Weightlifting
Overhead Squat
Build to a set of 5.
Metcon
Metcon (4 Rounds for time)
Every 2:30 x 4
8 Power Snatches
8 Burpees to a target
4 Squat Snatches
4 Burpee Box Jumps
Score is your time each round.
Pick a weight you can touch and go the barbell.
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CrossFit Wig Wag – CrossFit
Metcon
Metcon (5 Rounds for reps)
Each Round for Reps:
0:00-6:00
800m Run
Max OAA DB Cleans
-rest 2 mins-
8:00-13:00
600m Run
Max OA DB S2OH
-rest 1 Min-
14:00-18:00
400m Run
Max OAA DB Clean & Jerk
-rest 1 Min-
19:00-24:00
600m Run
Max OA DB S2OH
-rest 2 mins-
26:00-32:00
800m Run
Max OAA DB Cleans
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CrossFit Wig Wag – Weightlifting
Weightlifting
Power Lifting
Shoulder Press
5@40%, 5@45%, 5@50%, 5@55%, 5@60%
Barbell Back Rack reverse Lunge
6×6@60% (3 reps per leg for a set)
Barbell Row
5@40%, 5@45%, 5@50%, 5@55%, 5@60%
Dumbbell Arnold Press
8×8
Reverse Hypers
5×10
Banded Face Pulls
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
Clean (Power or Squat)
10×3@60%
Tall Clean
1@40%, 1@45%, 1@50%, 1@55%, 1@60% of clean
**if this is too much go lighter and build for 5 lifts*
High Hang Cling Shrugs
5×5@60% of Clean
Front Rack Zotts Press
3×3@60% or lighter
Barbell Row
5@40%, 5@45%, 5@50%, 5@55%, 5@60%
06202022
CrossFit Wig Wag – Weightlifting
Weightlifting
Power Lifting
Back Squat
5@40%, 5@45%, 5@50%, 5@55%, 5@60%
Bench Press
12×3@60%
Dead Lift
5@40%, 5@45%, 5@50%, 5@55%, 5@60%
Dumbbell Incline Press
8×8
Good Morning
8×8@40%
Banded Tricep Extension
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses
Snatch (Power or Squat)
10×3@60%
Snatch Balances
1@40%, 1@45%, 1@50%, 1@55%, 1@60%
Zotts Press
5×3@60%
Tempo Snatch Grip DL (10 up 10 down)
3@100%
Back Squat
5@40%, 5@45%, 5@50%, 5@55%, 5@60%
CrossFit Wig Wag 