CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (3-3-2-3-3-1)
2×3@70%
1×2@75%
2×3@80%
1×1@85%
Metcon
Metcon (Time)
For Time:
2 Rounds
20 Thrusters
200m Run
-rest 2 mins-
2 Rounds
20 Thrusters
20 Box Jumps
Time cap:15 mins
072922
CrossFit Wig Wag – CrossFit
Weightlifting
Push Jerk (1-1-1-1-1)
Build to 85-90% and complete all 5 sets at that weight. This is a heavy day which will also prime you for the metcon.
Metcon
Metcon (Time)
“Progressive DT”
For Time:
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Increase weight each round.
RX
135/95
155/105
185/125
205/145
225/155
Intermediate
95/65
105/75
125/85
145/100
155/105
Beginner
65/45
75/55
85/65
100/80
105/85
Time cap: 18 mins
072822
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
60-40-20-20-40-60
Rower Calories
*400m run after each round
Bike Cals:
42-28-14-14-28-42
Time cap: 40 mins
072722
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (4-4-4-4-4)
Build to 70-75% and complete all sets at that weight.
This is not meant to be a heavy day, more of a primer for the metcon.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16
24 Wall Balls
18 Suitcase Lunges
6 Burpees
072622
CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for time)
Each Interval for Time:
Every 5:00 complete
A) 30 Clean & Jerks
B) 30 Snatches
C) 30 Thrusters
D) 30 Rower Cals
E) 30 Ass Bike Cals
F) 30 Ski Erg Cals
CrossFit Wig Wag 