Author: aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (6 Rounds for reps)

Max Reps x 6 Rounds

A. DBall Shoulder to Shoulder

B. Ski Erg Cals

C. Air Squats

D. Ass Bike Cals

E. Max Rest
Fight Gone Bad style.

1 min stations.

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Jerk Balances

Push Jerk Balance

3×3@same weight as Split Jerk Balance

Split Jerk Balance

3×3@70%

Push Press w/pause in Dip

5×2@70% of Push Press

Push Jerk w/pause in Dip

5×2@70% of Push Jerk

Split Jerk w/pause in Dip

5×2@70% of Split Jerk

Single Arm DB Row w/ 5 sec. negatives

5×5

Back Squat w/5 sec. negatives

5×3 @60%

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a 3 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

9 Ass Bike Cals

9 Wall Balls

9 Snatches

15 Ass Bike Cals

15 Wall Balls

15 Snatches

21 Ass Bike Cals

21 Wall Balls

21 Snatches
Row&Ski-15/20/25cals

Pick a lighter weight for your snatches.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Sumo Dead Lift

8×8@40%

Bench Press

8×8@40%

Wide Stance Good Morning

8×8@40%

DB Arnold Press

8×8

Bench Dips

8×8

DB Front Raises

8×8

DB Skull Crushers

8×8

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

3 Rounds

400m Run

18 Burpee Box Jump Overs

12 T2B

6 Hang Cleans

-into-

3 Rounds

200m Run

18 Burpee Box Jump Overs

12 T2B

6 Hang Cleans
Time cap: 40 mins