Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

3 Front Squats + 6 Back Squats
80% FS 1RM

Metcon

Metcon (Time)

For Time:

5 Rounds

15 Wall Balls

10/7 Ass Bike Cals

5 Dbl DB Box Step Overs
Time cap: 15

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

4 Front Squats + 8 Back Squats
All sets @ 78% of FS 1 RM

Metcon

Metcon (Time)

“Linchpin Test 7”

For Time

4 Rounds

4 Power Cleans (205/145)

4 Front Squats

4 Shoulder to Overhead
Time cap: 10 mins

CrossFit Wig Wag – CrossFit

Warm-up

30s Overhead Opener (on box)

15s Lat Activations

30s 3 Position Arch

4 Rounds:

10 Kip Beat Swings with a dead stop

5 Jump to Hollows

Accumulate 15 Iron Cross Lift Offs

Metcon

Metcon (4 Rounds for reps)

For Max Reps:

4 Rounds:

3:00 Max Calorie Row

2:00 Max Double Unders

1:00 Max Burpees

1:00 Max Rest

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press (2 x 12/10/8)

12@50%

10@60%

8@70%

12@55%

10@65%

8@75%

In between sets complete:

Barbell Bent Over Rows

3×6

2×4

1×20

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6

5 Snatches

10/7 Ski Erg Cals

-rest 2:00-

AMRAP x 6

10 Alt. KB Hang Snatches

10/7 Ass Bike Cals

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

200m Run

15 Dbl DB Front Squats

12 C2B Pull Ups (odd rounds)

12 T2B (even rounds)