CrossFit Wig Wag – CrossFit
Metcon
1 Mile Time Trial (Time)
For Time:
1 Mile Run
Time cap: 15 min
Metcon (Calories)
For Total Machine Cals:
8 Rounds
1:00 work/1:00 rest
061522
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Build to ~75% and complete 3 sets of 5 at that weight.
Does not have to be TnG.
Metcon
Metcon (Time)
For Time
Buy In: 16 OAA Devil Presses
-into-
3 Rounds
16/12 AB Cals
14 OAA DB Snatches
12 T2B
-into-
Buy Out: 16 OAA Devil Presses
Time cap: 18 mins
061422
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
7 Rounds
200m Run
20 KB Swings
10 Box Jumps
10 HSPU
Time cap: 28 min
06142022
CrossFit Wig Wag – Weightlifting
Weightlifting
Day 2
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
Clean (Power or Squat)
10×3@60%
High Hang Dip and Shrugs
5×5@60%
Front Rack Zotts Press
3×3@60% or lighter
Barbell Row
12×3@60%
Power Lifting
Shoulder Press
5@60%, 5@65%, 3×5@70%
Barbell Back Rack reverse Lunge
6×6@60% (3 reps per leg for a set)
Barbell Row
5@60%, 5@65%, 3×5@70%
Dumbbell Arnold Press
8×8
Reverse Hypers
5×10
Banded Face Pulls
8×8
061322
CrossFit Wig Wag – CrossFit
Weightlifting
1 RM Power Clean (Total Weight)
Power Clean (1 Rep Max)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 12
10-8-6-4-2
Squat Cleans
*30 DUs after each round
-in remaining time-
AMRAP Squat Cleans
*Add weight with every round.
The last AMRAP should be your heaviest weight.
CrossFit Wig Wag 