Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 85% FS 1RM

Metcon

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

3 Front Squats + 6 Back Squats
83% Front Squat 1 RM

Metcon

Metcon (AMRAP – Reps)

Ladder x 12

12 Deadlifts

6 HSPU

1 Thruster
*Add 1 rep to the thrusters every round. (1-2-3-4-5-6..)

Moderate barbell weight.

Score=thruster reps only

CrossFit Wig Wag – CrossFit

Warm-up

EMOM x 12

Min 1: 40s Ring Plank Support

Min 2: 30s Hollow Hold

Min 3: 20s Chin over Bar Hold (pull up grip)

Metcon

Metcon (Time)

For Time:

75-50-25

Rower Cals

Burpees to a Target

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Weight)

For Load:

2 Deadlifts + 1 Hang Clean + 2 Jerks
Find a heavy complex for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

50 Double Unders

10 Pistols

5 Snatches
*rest 1 min after each round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

60 Burpee Pull Ups

40 Devil Presses

20 Wall Walks
Partition however you want.

Time cap: 35 mins