CrossFit Wig Wag – CrossFit
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
CrossFit – Wed, Nov 8
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:00 x 8
2 Snatches
Increase weight every round.
If you miss a lift, you must decrease your weight and continue on the next round
Metcon
Metcon (Time)
Every 3:00 x 5
40 Double Unders
12 KB Swings
3 Wall Walks
Score=slowest round
CrossFit – Wed, Nov 8
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:00 x 8
2 Snatches
Increase weight every round.
If you miss a lift, you must decrease your weight and continue on the next round
Metcon
CrossFit – Tue, Nov 7
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
8 Rounds
3 Shoulder 2 Overhead
6 Deadlifts
9 Burpees over the Bar
12/9 Ass Bike Cals
15/12 Row&Ski Cals
Mod/heavy barbell weight
Time cap:40
CrossFit – Mon, Nov 6
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
4 Sets:
2 Front Squats + 4 Back Squats
All sets @ 85% FS 1RM
Metcon
Metcon (Time)
For Time:
21-15-9
Hang Cleans
Toes 2 Bar
Hang Snatches
Pull Ups
CrossFit Wig Wag 