Author: aleksrata

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

12 HSPU

40 DUs

12 Squat Cleans

12 HSPU

40 DUs

10 Squat Cleans

12 HSPU

40 DUs

8 Squat Cleans

12 HSPU

40 DUs

6 Squat Cleans

-in remaining time:

Find a heavy 1Rep Squat Clean
Time cap:25 mins

*increase weight every round.

Squat Clean (1×1)

Record your heaviest successful attempt from the metcon.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Push Jerk + 1 Split Jerk
Build to a heavy complex in 20 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

10 Thrusters

400m Run
200m=1 rep

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Part A)

For Time:

10 Rounds

250/200m Row
Rest 1:00 between rounds.

Time cap: 25 mins.

No rest between Part a & b

Metcon (3 Rounds for distance)

Part B)

3 Rounds:

3:00 Max Row Meters
Rest 2:00 between rounds.

CrossFit Wig Wag – CrossFit

Weightlifting

Pump Day (No Measure)

4 Sets:

12 DB Bench Press

6-8 Weighted Strict Pull Ups

4 Sets:

12 Barbell Bent Over Rows

6-8 Deficit Push Ups

Metcon

Metcon (Time)

For Time:

6 Rounds

30 Double Unders

20 Wall Balls

10 Pull Ups