CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 12
3 Position Snatch
@70-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
5 Wall Walks
10 DB Snatches
20 Rower Cals
CrossFit – Tue, Feb 13
CrossFit Wig Wag – CrossFit
Metcon
Metcon (5 Rounds for reps)
AMRAP x 5 Rounds
5:00 on/2:00 off
15 Dbl DB Push Presses
5 Strict Pull Ups
15 Dbl DB Step Overs
Max Box Jump Overs
CrossFit – Tue, Feb 13
CrossFit Wig Wag – CrossFit
Metcon
Metcon (5 Rounds for reps)
AMRAP x 5 Rounds
5:00 on/2:00 off
15 Dbl DB Push Presses
5 Strict Pull Ups
15 Dbl DB Step Overs
Max Box Jump Overs
CrossFit – Mon, Feb 12
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (5@50%, 55%
3@60%, 65%
2@70%, 75%
3@80%)
Metcon
Metcon (Time)
For Time:
20 Rounds
1 Cluster
2 Clean & Jerks
3 Bar Facing Burpees
CrossFit – Fri, Feb 9
CrossFit Wig Wag – CrossFit
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
CrossFit Wig Wag 