CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (1×1)
Build to a heavy single
CrossFit – Fri, Nov 17
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (1×1)
Build to a heavy single
Metcon
Metcon (3 Rounds for reps)
For Max Reps:
0:00-3:00
21 HSPU
21 Dbl DB Deadlifts
Max Box Jumps
-rest 1:00-
4:00-7:00
15 HSPU
15 Dbl DB Deadlifts
Max (1)DB Step Ups
-rest 1:00-
8:00-11:00
9 HSPU
9 Dbl DB Deadlifts
Max Dbl DB Step Overs
CrossFit – Thu, Nov 16
CrossFit Wig Wag – CrossFit
Warm-up
EMOM x 9
Min 1-8 DB Bench Press
Min 2-8 DB Bent Over Rows
Min 3-16 Banded Lat Pull Downs
Metcon
Metcon (Time)
For Time:
30 Rounds
5 Burpees
3 Pull Ups
time cap:25
CrossFit – Wed, Nov 15
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:00 x 8
1 Power Clean + 1 Hang Squat Clean
Goal is to build to ~80-85%.
Metcon
Metcon (Time)
For Time:
18/15 Rower Cals
6 Hang Squat Cleans
18/15 Rower Cals
6 Hang Squat Cleans
18/15 Rower Cals
3 Hang Squat Cleans
18/15 Rower Cals
3 Hang Squat Cleans
time cap:10
CrossFit – Wed, Nov 15
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:00 x 8
1 Push Press + 1 Push Jerk
Goal is to build to ~80-85%.
Metcon
Metcon (Time)
For Time:
48 Rower Cals
6 Push Jerks
36 Rower Cals
6 Push Jerks
24 Rower Cals
6 Push Jerks
12 Rower Cals
6 Push Jerks
time cap:15
Weight should be around 80% of what you hit in todays complex.
CrossFit Wig Wag 