Author: aleksrata

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

10 Rounds

10 Chest 2 Bar Pull Ups

10 OAA DB Snatch

200m Run

Time cap: 35 mins

CrossFit Wig Wag – CrossFit

Power Clean

3×3@65%

2×2@70%

3×1@75%

1×3@78%

1×2@80%

1×1@83%

1×1@85-90%

Metcon (AMRAP – Reps)

EMOM x 10

2 Power Cleans (~80-85%)

8 Box Jumps

-into-

AMRAP x 1

Max Squat Cleans

CrossFit Wig Wag – Weightlifting

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Weightlifting

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to 60-65%. Complete 5×3 tempo and TnG. Tempo=regular speed up, 3 sec tempo down.

Metcon

Metcon (Time)

For Time:

Buy In: 100m DB Suitcase Carry + 25 Wall Balls

21-15-9

Deadlifts

OA DB Thrusters

Buy Out: 100m DB Suitcase Carry + 25 Wall Balls
Time cap: 15 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for calories)

For Max Calories:

0:00-3:00

Max calories (moderate pace)

3:00-4:00

Rest

4:00-6:00

Max calories (moderate pace)

6:00-7:00

Rest

7:00-8:00

Max calories (fast pace 100% effort)

8:00-10:00

Rest
Repeat x3. Once on each machine.

Your moderate pace should not be treated as a casual effort. You should be working hard but conserving some gas for the last minute.

Score= total Cals on each machine. (3 scores)