CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
4000m Run
*every 400m alternate between:
1)40 Air Squats
2)40 DUs
Time cap: 45 mins
072022
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Distance)
EOMOM x 10
5 Dbl DB Hang Cleans + 5 Dbl DB S2OH
In remaining time max distance handstand walk
If you are not comfortable attempting hsw, you will attempt a max handstand hold in the remaining time.
Score=total distance for all 5 rounds.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
15 Bar Facing Burpees
10 HSPU
5 Shoulder Presses
071922
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds
20/16 Row Cals
3 Overhead Squats (80% of 1RM Snatch)
20/16 Row Cals
3 Overhead Squats
20/16 Row Cals
-rest 2 mins-
Bike Cals: 14/11
Time cap: 35
07192022
CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Tempo Shoulder Press (fast press, 3 seconds down)
10×3@60%
Tempo Pendlay Row (Fast Pull, 3 seconds down)
10×3@60% of Pendlay Row
KB Swings
8×8
Banded Face Pulls
8×8
Dumbbell Complex
1 Side Delt Raise+1 Front Raise=1 Rep
8×8
DB Reverse Fly
8×8
OlympicLifting
Empty Barbell Complex
3 High Hang Dip and Shrugs+3 High Hang High Pulls++3 Muscle Cleans+3 Front Squats
Tall Clean
3×3@Empty Barbell
3 Position Clean
1 High Hang Clean+1 Hang Clean+1 Clean
10 complexes @60% of Clean
3 Full Grip Front Squats+3 FR Zotts Presses
5 complexes @ 60% of FR Zotts or lighter
Tempo DL
(Fast up 5 Seconds Down)
5×3@60% of DL
071822
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Complex for Load:
1 Clean + 1 Front Squat + 1 Clean
Metcon
Metcon (Time)
For Time:
Buy In: 400m Run
1-2-3-4-5-6-7-8-9-10
Hang Cleans
T2B
Buy Out: 400m Run
Time cap: 15
Your barbell weight will depend on how efficient you are with toes to bar. It will be grippy.
CrossFit Wig Wag 