CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
100 Wall Balls
80 Ski Erg Cals
60 Toes 2 Bar
40 Burpees over the Bar
20 Thrusters
time cap: 35 mins
bike cals: 60
CrossFit – Mon, Oct 10
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
3×3@50%
3×2@60%
3×1@70%
2×2@75%
2×1@80%
1×1@85-90%
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
5-4-3-2-1
Deadlifts
Hang Cleans
time cap:12 mins
CrossFit – Fri, Oct 7
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Complex for Load:
1-Tempo Back Squat + 1-1 1/4 Back Squat + 1-Back Squat
tempo=3 secs down
1 1/4=squat down + 1/4 squat at the bottom+stand up
Metcon
Metcon (AMRAP – Reps)
AMRAP x 12
12 Wall Balls
2 Dbl DB Front Rack Box Step Ups
*Add 2 reps to the step ups every round
CrossFit – Thu, Oct 6
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
1000m Row
75 Unbroken Single Unders
1 mile Run
75 Unbroken Single Unders
800m Row
50 Unbroken Single Unders
800m Run
50 Unbroken Single Unders
600m Row
25 Unbroken Single Unders
600m Run
25 Unbroken Single Unders
time cap: 40 mins
*If you trip up on the jump rope, you must start back at zero.
*Single Unders only. No Double Unders.
CrossFit – Wed, Oct 5
CrossFit Wig Wag – CrossFit
Weightlifting
Push Press
Build to 65-70% and complete 3×3
Push Jerk
Build to 65-70% and complete 3×3
Metcon (Weight)
1 Push Press + 1 Push Jerk
Complete 5 sets of this complex at the percentage you completed your push jerks at.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14
200m Run
7 Push Ups
14 Shoulder Press
CrossFit Wig Wag 