CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
Every 3 mins for 30 Mins:
10 T2B
10 Bar Facing Burpees
10 Push Jerks
120219
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Hang Clean + 1 Clean + 1 Front Squat
Metcon
Metcon (Time)
For Time:
50 Wall Balls
1 Bear Complex
40 Wall Balls
2 Bear Complex
30 Wall Balls
3 Bear Complex
20 Wall Balls
4 Bear Complex
10 Wall Balls
5 Bear Complex
Bear Complex=
Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press
The complex must be done unbroken every time. Do not let that intimidate you, pick a weight that is moderate. Rep scheme is low so a light weight will not get the desired stimulus.
113019
112819
CrossFit Wig Wag – CrossFit
Happy Thanksgiving!
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP:
400m Run
30 DU (unbroken)
20 Burpees
30 KB Swings
20 Burpees
30 DB SOH
20 Burpees
30 KB Swings
20 Burpees
30 DU (unbroken)
400m Run
You and your partner are responsible for all reps. Only one person working at a time except you will run together.
112719
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat
Build to a heavy 5 rep max.
Metcon
Metcon (Time)
For Time:
50 Back Squats
50 Box Jump Overs
50 Deadlifts
Partition this workout in any way that you want. Your barbell must have the same weight on it for both the back squats and the deadlifts. Attempt high box jumps if possible.
time cap: 15 mins
CrossFit Wig Wag 