CrossFit Wig Wag – CrossFit
Happy 40th D-rock!
Weightlifting
1RM Clean and Jerk (Total Weight)
Clean and Jerk (1 Rep Max)
Metcon
Metcon (Time)
“GraceX”
For Time:
40 Clean & Jerks
*Every 5 reps, complete 10 deadlifts
082720
CrossFit Wig Wag – CrossFit
Metcon
Metcon (8 Rounds for time)
2 Sets
Every 5 mins complete:
A) 30 Cal Row
B) 400m Run
C) 30 Cal Ass Bike
D) 30 Lungesters
082620
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
3 Position Snatch:
1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch
Metcon
Metcon (Time)
For Time:
5 Rounds
10 HSPU
10 Burpees over the Bar
*Squat Snatches*
Rd 1-20 reps @ 70%
Rd 2-16 reps @ 75%
Rd 3- 12 reps @ 80%
Rd 4- 8 reps @ 85 %
Rd 5- 4 reps @ 87-90%
Time cap:18 mins
082520
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
400m Run
30 T2B
15 OH Squats
800m Run
30 T2B
12 OH Squats
400m Run
30 T2B
9 OH Squats
800m Run
30 T2B
6 OH Squats
time cap: 40 mins
082420
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (5-5-5)
Complete all 3 sets at 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10 DB Burpee Deadlift
50 DUs
10 DB Box Step Ups
50 DUs
CrossFit Wig Wag 