CrossFit Wig Wag – CrossFit
Weightlifting
Push Jerk
Build to a set of 3.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10 Clean & Jerks
15 Wall Balls
20 Pistols
080820
080720
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Build to a heavy TnG 2 rep.
Metcon
Metcon (Time)
For Time:
21-15-9-15-21
Deadlift (~75% of today’s TnG)
High Box Jumps
Box Jumps should be a step above what you normally do for this movement. If you normally jump to a 20″, jump to 24″. If you normally do step ups, try to jump for the whole workout or step up to higher.
080620
CrossFit Wig Wag – CrossFit
Warm-up
ROMWOD Warm Up
Metcon
Metcon (Time)
For Time:
3 Laps Around Compound
200m OH Barbell Carry
2 Laps Around Compound
200m Front Rack Barbell Carry
1 Lap Around Compound
200m Back Rack Barbell Carry
080520
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (10×3)
Keep this at a moderate weight. Something you can maintain proper form and depth for 10 sets.
Metcon
Metcon (Time)
PART 1
For Time:
100 Back Squats
*Tabata-until completion*
-immediately into part 2 below-
1000m Row (Time)
Max Effort 1000m Row
CrossFit Wig Wag 