CrossFit Wig Wag – CrossFit
Partner WOD TBD
110119
CrossFit Wig Wag – CrossFit
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
103119
CrossFit Wig Wag – CrossFit
WOD-O-WEEN
Metcon
Metcon (AMRAP – Rounds and Reps)
31 Min Partner AMRAP
10 Burpees
31 OH Lunges
10 KB Swings
31 Goblet Squats
10 T2B
31 Burpees
10 OH Lunges
31 KB Swings
10 Goblet Squats
31 T2B
You and a partner will work through this AMRAP “you go-I go” style. Each person is responsible for all reps but you may break them up however you like.
103019
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 12
3 Thrusters
Increase weight each minute
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
6 Burpees over the Bar
8 Lungesters
10 Wall Balls
102919
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
9 Rounds:
3 Bar Muscle Ups
6 DB Push Presses
36 Double Unders
Intent: The low reps will allow you to move quickly through these rounds. Pick a heavier weight than you normally would for the DBs and challenge yourself.
CrossFit Wig Wag 