CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
10 Rounds
30 Rower Cals
60 Crossover Singles
CrossFit – Thu, Jan 4
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
10 Rounds
30 Rower Cals
40 Crossover Singles
50 Double Unders
CrossFit – Wed, Jan 3
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 12
1-1 Shoulder Press
2-3 Push Presses
All reps done at ~80-90% of 1RM Shoulder Press
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
21 Push Jerks
21 Chest 2 Bar Pull Ups
15 Push Presses
15 Pull Ups
9 Shoulder Presses
9 Strict Pull Ups
CrossFit – Wed, Jan 3
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 12
1-1 Shoulder Press
2-3 Push Presses
All reps done at ~80-90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
21 Push Jerks
21 Chest 2 Bar Pull Ups
15 Push Presses
15 Pull Ups
9 Shoulder Presses
9 Strict Pull Ups
CrossFit – Tue, Jan 2
CrossFit Wig Wag – CrossFit
Metcon (5 Rounds for reps)
Every 1:00 for max reps (x 5 Rounds)
1-Rower Cals
2-Dbl DB Burpee Deadlifts
3-OAA KB Clean & Jerks
4-Dball Squats
5-Rest
Accumulate as many reps as you can in mins 1-4. You will have 5 scores to put into Wodify.
CrossFit Wig Wag 