CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (8-6-4-2-2-1-1-1)
Back Squat (8-6-4-2-2-1-1-1)
Metcon
Metcon (Time)
4 Rounds:
400m Run
15 Wall Balls 20/14
082019
CrossFit Wig Wag – CrossFit
Metcon
Metcon (3 Rounds for reps)
5 min AMRAP:
Buy in: 30/20 Ass Bike Cals
Max Hang Squat Cleans 95/65
-Rest 5 mins-
5 min AMRAP:
Buy in: 30/20 Ass Bike Cals
Max Hang Cleans 125/85
-Rest 5 mins-
5 min AMRAP:
Buy in: 30/20 Ass Bike Cals
Max Hang Squat Cleans 135/95
081919
CrossFit Wig Wag – CrossFit
Weightlifting
Push Press
Build to a mod/heavy set of 5.
Metcon
: Metcon (Time)
3 Rounds:
50 Double Unders
3 Rounds Of Press Complex 95/65
50 Double Unders
Press Complex:
10 Push Jerks
8 Push Presses
6 Strict Presses
081719
081619
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Clean and Jerk (Total Weight)
Clean and Jerk (1 Rep Max)
Metcon
Metcon (Time)
in 20:00 mins complete:
50 Power Cleans @ 80-85% of today’s 1 RM C&J
*Every 5 mins starting at 0:00, complete a 200m run*
Midline
3 Rounds:
30s of Weighted Turkish Sit Ups
20s Plank Hold
10s of Weighted Turkish Sit Ups
CrossFit Wig Wag 