Author: aleksrata

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CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Build to a moderate 10 rep.

Metcon

Metcon (Time)

1 Round:

18 DB Thrusters 50/35

15 Ab Mat Sit Ups

12 DB Front Rack Lunges

2 Rounds:

15 DB Thrusters 50/35

12 Ab Mat Sit Ups

9 DB Front Rack Lunges

3 Rounds:

12 DB Thrusters 50/35

9 Ab Mat Sit Ups

6 DB Front Rack Lunges

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

EMOM x 30

1. 12 Deadlifts 155/105

2. 12/8 Ass Bike Cals

3. 9 Hang Power Clean/6 Push Jerks 155/105

4. 15 Air Squats

5. Rest

Midline

4 rounds:

10 DB Halos

10 DB Side Bends (each side)

20 Alt. V Sits

CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Split Jerk (Total Weight)

Split Jerk (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

20 OAA DB Hang Clean & Split Jerk 50/35

10 Chest 2 Bar Pull Ups

10 Alternating Pistols

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

200m Run

200 DU

200m Run

100 DU

200m Run

50 DU

-Rest 1:30 min-

21-18-15-12-9-6-3

Squat Snatch 95/65

Box Jump Overs 24/20″

Midline

3 Rounds:

1 Min D Ball Hold

20 GHD Sit Ups