CrossFit Wig Wag – Open Gym
Metcon
Metcon (Time)
Acid Bath x 3
3 Rounds
500m Ski
500m Row
1 mile Ass Bike
-rest 5 mins between rounds
We will do this waterfall style. Person in front of you gets off then you get on and start.
12162020
CrossFit Wig Wag – Weightlifting
Weightlifting
Jerk Balance
3×3@70% of Jerk Balance
Shoulder Press
5@70%, 3@70%+, 5@70%, 2@70%+, 5@70%, 1@80%
Jerk
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Front Squat
12×3@60%
RDL
12X3@60%
3 Rounds
20 Sit Ups
20 Supermans
121620
CrossFit Wig Wag – Open Gym
Weightlifting
Metcon (Weight)
Dbl DB Complex:
1 Dbl DB Hang Clean + 1 Dbl DB S2OH + 1 Dbl DB Hang Snatch + 1 Dbl DB S2OH
Metcon
Metcon (Time)
For Time:
4 Rounds
15/12 Ass Bike Cals
50 DU
10 T2B
10 DB Snatch
Time cap-18 mins
12152020
CrossFit Wig Wag – Weightlifting
Weightlifting
Drop Clean+3 Front Rack Zotts
3@70%
Power Clean
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Dead Lift
5@70%, 3@70%+, 5@70%, 2@70%+, 5@70%, 1@80%
Back Rack Lunge
6×3 each leg in reverse @60%
6×3 each leg forward @60%
5 Rounds
10 Weighted Turkish Sit Ups
10/10 Weighted Russian Twists
10/10 Weighted Side Bends
121520
CrossFit Wig Wag – Open Gym
Metcon
Metcon (5 Rounds for reps)
Stations for Max Reps:
5 Rounds:
A) DBall Step Ups
B) Cal Row
C) Lungesters
-2 min rest-
CrossFit Wig Wag 