Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

4 Front Squats + 8 Back Squats
All sets at 75% of FS 1RM

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Clean & Jerks

20-16-12-8-4

Box Jumps
Time cap: 15

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

5 Front Squats + 10 Back Squats
73.5% of FS 1 RM

Metcon

Metcon (Time)

For Time:

3 Rounds

21 Ab Mat Sit Ups

15 HSPU

9 Squat Cleans
Time cap: 12

CrossFit Wig Wag – CrossFit

Warm-up

20 3 Position Arch

4 Sets:

5 Seated Scaled Toes 2 Bar (5 each leg)

10 Seated Toes 2 Bar

20s Hollow Body Ab Roller

Accumulate:

30 Arch/Hollow Tension Drills

Metcon

Metcon (Calories)

AMRAP x 30

Max Ass Bike Cals

* Every 5:00-20 DB Step Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift (3×5)

Build to 70-75% and complete all sets at one weight. TnG reps.

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 4

40 DUs

20 Ski Erg Cals

10 DB Alt. Snatches
*Heavy DB snatches.

Pick a weight that is heavier than you normally use in a metcon

Score=time each round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

20 Ass Bike Cals

15 Burpees over the Bar

10 Thrusters

2 Muscle Ups
*add 2 MUs every round. (2-4-6-8-10)