Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

200m Run

5 Devil Presses

10 Dbl DB Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 8

4 Deadlifts
Rds 1&2-60%

Rds 3&4-70%

Rds 5&6-75%

Rds 7&8-80%

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

1-2-3-4-5..

Deadlifts

50-100-150-200-250

Rower Meters
Add 1 deadlift and 50 meters every round until time runs out.

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (3@55%
3@60%
3@65%
3@70%
3@75%
5×1@80%)

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

3 Rounds

21-15-9

Ski Erg Cals

Burpees to a target

*rest 3:00 between rounds
21-15-9=1 Round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Rounds

500m Ski
Work:Rest Ratio

1:1