CrossFit Wig Wag – CrossFit
Partner WOD TBD
122719
CrossFit Wig Wag – CrossFit
Metcon
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
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122619
CrossFit Wig Wag – CrossFit
Metcon
Metcon (2 Rounds for reps)
12 min AMRAP:
3 Snatch Grip Deadlifts
2 Power Snatches
1 OH Squat
400m Run
-rest 1 Min-
12 min AMRAP:
3 Deadlifts
2 Power Cleans
1 Jerk
400m Run
Intent:
Both AMRAPs should be ~80-85% of power snatch & power clean. Use the carbs you’ve consumed to lift a heavier percentage.
Finisher
Metcon (AMRAP – Rounds)
Ab Complex 3 min AMRAP:
2 Weighted Sit Ups + 1 Atomic Sit Up
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