Author: aleksrata

CrossFit Wig Wag – CrossFit

Happy 17th Birthday Ashton!

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Weightlifting

Split Jerk

Build to a set of 2.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17

4 Hang Cleans

9 Burpees over the Bar

17 DUs

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

Until 400/300 Cals

6 Rounds:

30s work

Rest 30s

6 Rounds:

45s work

Rest 45s

6 Rounds:

1min work

Rest 1min

6 Rounds:

1:30min work

Rest 1:30min
300/225-Ass Bike Cals

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 10

1 Tempo Deadlift

*15 secs up/15 secs down

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

20 Wall Balls

10 HSPU

5 BB Complexes
1 BB Complex: (=1 rep)

3 Deadlifts

2 Power Cleans

1 Hang Squat Clean

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex X2

Muscle Clean from MidShin+Jerk Balance+Jerk Pos. Press

Muscle Clean+Push Press

3×2@70% of Muscle Clean

Clean and Jerk Waves

2 2 1

70% 70%+5#’s 70%+10#’s

70%+5#’s 70%+10#’s 70%+15#’s

70%+10#’s 70%+15#’s 70%+20#’s

70%+15#’s 70%+20#’s 70%+25#’s

Tempo FS w/3 sec. Pause

*Build to a moderate 1rep*

Woo Flies

3×10

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

800m Run

40-30-20

KB Swings

KB Goblet Squats

-into-

400m Run

30-20-10

KB Swings

KB OA Overhead Squats

-into-

400m Run

10-20-30

KB OAA Hang Clean & Jerks

KB Suitcase Lunges

-into-

800m Run

20-30-40

KB OA S2OH

KB Suitcase Lunges