CrossFit Wig Wag – CrossFit
Metcon
Metcon (Calories)
Every 5:00 (E5MOM) x 6
6 Burpee Pull Ups
8 OA DB Snatches
10 Burpee to a target
12 DB Overhead Squats (6/6)
In remaining time: max machine calories
Score=total calories
CrossFit – Mon, Jul 17
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
2 Hang Cleans + 1 Push Jerk
Metcon
Metcon (Time)
For Time:
10 Rounds
30 Double Unders
3 Cleans
2 Hang Cleans
1 Jerk
Time cap: 18
Recommended weights:
A) 225/155
B) 185/135
C) 155/105
CrossFit – Fri, Jul 14
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (8×3)
Build with each set. Ending at ~70-80%.
Metcon
Metcon (Time)
For Time:
Buy In: 50 Wall Balls
21 Toes to Bar
21 Thrusters (weight A)
15 Pull Ups
15 Thrusters (weight B)
9 Chest 2 Bar Pull Ups
9 Thrusters (weight C)
Buy Out: 100 Double Unders
*Increase weight on your barbell on each set.
Time cap: 15
CrossFit – Thu, Jul 13
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds
100m Run
-rest-
200m Run
-rest-
300m Run
*rest 2:00 between rounds
Work/rest ratio-1:1
You will rest the same amount of time it took you to run except for after the 300. You will all rest 2:00 before starting the next round.
Score=total time
Accessory Work
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30
20 Cal Ass Bike
30 Cal Row
40 Air Squats
40 DB Renegade Rows
40 Walking Lunges
40 Banded Crunches
CrossFit – Wed, Jul 12
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
1 Push Press + 1 Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8
2 Wall Walks
4 Box Jump Overs
-rest 1:00-
AMRAP x 2
Max Handstand Walk
HSW must be done in 5ft increments.
5ft=1 rep
25ft=1 round
Modification for HSW-Wall Walks
CrossFit Wig Wag 