CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
E4MOM x 40mins (10 Rounds)
40/30 Cal Row
AssBike-30/24
Ski-500/400m
091720
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
10 Rounds
15 Wall Balls
200m Run
-rest 30s-
091620
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift (3-3-3-3-3)
Build to a mod/heavy weight and complete all 5 sets of 3 at that weight.
*Reps do not have to be touch and go.
Metcon
Metcon (AMRAP – Reps)
EMOM x 14
Odd: 4 Burpees over the Bar + 8 Weighted Box Step Ups
Even: 10 Deadlifts @ 60-70%
*AMRAP of Deadlifts on min 14.
Score=max deadlifts in last minute
091520
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds)
AMRAP x 30
1 Round of DT
20/15 Ass Bike Cals
*Add one round of DT every time you finish the cals until time runs out.
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)
Row/Ski-200m
Score=highest rounds of DT you get through. (not accumulated)
091420
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (5-3-1-1-3-5)
Build to ~70% for your first set of 5. Add weight every set. Ideally, your last set of 5 should be ~90%.
Metcon
Metcon (Time)
For Time:
30-27-24-21-18-15-12-9-6-3
KB Hang Snatch
KB OH Squat
Time cap: 15 mins
CrossFit Wig Wag 