Day: December 18, 2022

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat

Build to 80-85% then perform 6×2

Metcon (No Measure)

3 Sets:

5 Front Squats + 3 Tempo Back Squats
Back off to ~50% of 1RM Front Squat andcomplete 3 sets of this complex.

*Rerack the bar after the front squats and immediately complete the back squats.

Tempo=5secs down/5secs up

Keep rest between sets to ~90secs.

Metcon

Metcon (4 Rounds for reps)

EMOM x 12 min

Min 1: 8 Chest 2 Bar Pull Ups

Min 2: 8 Thrusters+Max Box Jumps

Min 3:Rest