CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
10 x 3 @ 60-65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
100m Run
1 Barbell Complex
Complex (~70% of FS)-
1 Clean + 2 Front Squats + 1 S2OH
CrossFit – Thu, Sep 29
CrossFit Wig Wag – CrossFit
Metcon (5 Rounds for reps)
For Max Reps:
0:00-8:00
100/95 Rower Cals
Max Burpees to a target
8:00-15:00
80/75 Rower Cals
Max Ab Mat Sit Ups
15:00-21:00
60/55 Rower Cals
Max Burpees to a target
21:00-26:00
40/35 Rower Cals
Max Ab Mat Sit Ups
26:00-30:00
20/15 Rower Cals
Max Burpees to a target
CrossFit – Wed, Sep 28
CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press (1×1)
Build to a heavy single
Metcon
Metcon (Time)
For Time:
200-150-100-50
Double Unders
20-20-20-20
KB Swings
10-10-10-10
HSPU
TIME CAP:16
CrossFit – Tue, Sep 27
CrossFit Wig Wag – CrossFit
Metcon (Time)
For Time:
10 Rounds
10 Chest 2 Bar Pull Ups
10 OAA DB Snatch
200m Run
Time cap: 35 mins
CrossFit Wig Wag 