CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
10 Rounds
24 Double Unders
16 Deficit HSPU
12 Thrusters
8 Burpee Box Jumps
080320
CrossFit Wig Wag – CrossFit
Weightlifting
Snatch (1-1-1-1-1)
Build to 87-90% of your 1RM. Then complete 5 sets of 1.
Focus on technique and feeling consistent under heavier loads.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
8 T2B
8 Dbl DB/KB Hang Snatches
16 Dbl DB/KB OA OH Lunge
16 Machine Cals
080120
073120
CrossFit Wig Wag – CrossFit
Weightlifting
Clean
Build to a set of 3. Either power or squat.
This weightlifting portion is not meant for you to PR but to work on your technique under heavier loads. AND to get you warm for the metcon.
Metcon
BAMF (Time)
For Time:
21 Back Squats 225/155
15 Front Squats 205/145
9 Overhead Squats 185/135
*all movements are completed from the floor.
Time cap-15mins
073020
CrossFit Wig Wag – CrossFit
Metcon
Running Flight Simulator (Time)
400m Run
5 Double Unders
10 Double Unders
400m Run
15 Double Unders
20 Double Unders
400m Run
25 Double Unders
30 Double Unders
200m Run
35 Double Unders
40 Double Unders
200m Run
45 Double Unders
50 Double Unders
200m Run
45 Double Unders
40 Double Unders
200m Run
35 Double Unders
30 Double Unders
400m Run
25 Double Unders
20 Double Unders
400m Run
15 Double Unders
10 Double Unders
400m Run
5 Double Unders
You must complete every set of DUs unbroken.
If you fail a set you must go back to the first set. Example: If you complete 35 unbroken but fail the set of 40, you must go back to the set of 35. (you do not have to redo the run)
CrossFit Wig Wag 