CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:30 for 5 sets
Set 1: 1 Squat Clean + 5 Push Jerks
Set 2: 2 Squat Cleans + 4 Push Jerks
Set 3: 3 Squat Cleans + 3 Push Jerks
Set 4: 4 Squat Cleans + 2 Push Jerks
Set 5: 5 Squat Cleans + 1 Push Jerk
~75-85% of your C&J
*You do not necessarily have to do these movements unbroken with the weight you choose but it is encouraged to aim for unbroken push jerks. Keep squat cleans as singles and if you have to break up the push jerks that’s ok.
Metcon
Metcon (5 Rounds for calories)
Every 2:00 x 5 sets
6 Front Rack Lunges
5 Burpees over the Bar
4 Front Squats
Max Machine Cals
*1 min rest between rounds
CrossFit Wig Wag 