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
CrossFit Wig Wag 