CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
4 Sets:
6 Front Squats + 12 Back Squats
All sets done at 65% of FS 1 RM.
Metcon
Metcon (Time)
For Time
3 Rounds:
40 DUs
300m Run
20 Wall Balls
10 Overhead Lunges
CrossFit – Fri, Oct 6
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
4 Sets:
6 Front Squats + 12 Back Squats
63.5% of Front Squat 1RM.
Metcon
Metcon (AMRAP – Reps)
Ladder x 15
1-2-3-4-5-6-7-8…
Burpee Chest 2 Bar Pull Ups
2-4-6-8-10-12-14-16…
Ass Bike Cals
Increase Burpee C2B by 1 rep.
Increase bike by 2 calories.
Rower&Ski Cals will remain the same.
CrossFit – Thu, Oct 5
CrossFit Wig Wag – CrossFit
Warm-up
20 Prone PVC Lifts
20 Overhead Thoracic Opener
4 Sets:
20 Standing Hollow Pull Downs
5 Hollow IYT
3 Sets:
30s Hollow Hold Lat Pull Downs
30s Standing Banded Arch Hollows
Metcon
Metcon (AMRAP – Rounds)
AMRAP x 20
400m Run
Work:rest-1:1
Every 400=1 rep. Must be back before time runs out for it to count.
Accessory Work
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
6 Seated Barbell Front to Back Presses
12 V Sits
6/6 (1) DB Strict Press
-immediately into-
AMRAP X 10
12 Barbell RDLs
24 Ab Mat Sit Ups
6/6 Bulgarian Split Squats
CrossFit – Wed, Oct 4
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:00 x 6
2 Split Jerks
Same weight across all sets. Goal ~75-80%
Metcon
Metcon (AMRAP – Reps)
AMRAP x 12
50 Double Unders
Max Unbroken Strict Pull Ups
25 Rower Cals
Max Unbroken DB Bench Press
Score=pull ups + bench reps
CrossFit – Tue, Oct 3
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
2 Rounds:
200m Run
15 Power Cleans (weight A)
7 Wall Walks
2 Rounds:
200m Run
12 Power Cleans (weight B)
6 Wall Walks
2 Rounds:
200m Run
9 Power Cleans (weight C)
5 Wall Walks
Your barbell will increase in weight every 2 Rounds.
Recommended weight jumps:
1)
M:155-185-205
F: 105-125-145
2)
M: 135-155-185
F: 95-105-125
3)
M: 95-135-155
F: 65-95-105
CrossFit Wig Wag 