Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24

9 Devil Presses

36 Double Unders

9 Dbl DB S2OH

36 Ab Mat Sit Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

1 Front Squat + 2 Back Squats
All sets done at 90% of FS.

LAST DAY OF SUICIDE SQUATS!

Metcon

Metcon (Time)

For Time:

10 Power Clean & Jerks + 5 Front Squats

-rest 2:00-

8 Power Clean & Jerks + 4 Front Squats

-rest 2:00-

6 Power Clean & Jerks + 3 Front Squats

-rest 2:00-

4 Power Clean & Jerks + 2 Front Squats

-rest 2:00-

2 Power Clean & Jerks + 1 Front Squats
The goal is to stay connected to the barbell for all reps. Unbroken C&J immediately into your squats without dropping the bar.

*Increase weight each set.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 88% FS 1RM

Metcon

Metcon (AMRAP – Reps)

Ladder x 6

3-6-9-12-15-18…

Dbl DB Push Presses

Box Jumps

-rest 1:00-

Ladder x 6

3-6-9-12-15-18…

Wall Balls

Box Jump Overs

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 88% FS 1RM

CrossFit Wig Wag – CrossFit

Warm-up

2 Rounds:

20s OH Opener

20s Active Hang

10s Kip Beats

3 Rounds:

10 Banded Arches

10 Box Hollows

3-5 Unbroken T2B

*toes as high as possible

*looking for correct body positioning and rhythm

Metcon

Metcon (Time)

For Time:

1000m Ski

50 Push Ups

800m Ski

40 Push Ups

600m Ski

30 Push Ups

400m Ski

20 Push Ups

200m Ski

10 Push Ups