Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Clean (Build to a 3 rep. )

Does not have to be TnG but must be consecutive.

Metcon

Metcon (Time)

For Time:

400m Run

1 Round of Macho Man

400m Run

2 Rounds of Macho Man

400m Run

3 Rounds of Macho Man

400m Run

4 Rounds of Macho Man
Macho Man=

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

time cap: 18

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 3:00 x 5

3 Overhead Squats
*build in weight each set

Metcon

Metcon (Time)

For Time:

21-18-15

Pull Ups

Overhead Squats

-into-

15-18-21

Toes 2 Bar

Hang Snatches
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Sets

200m Run

-rest 30s-

400m Run

-rest 1:00-

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

6 Deficit BB Reverse Lunges (6/6 not alternating)

12 DB Single Leg RDLs

12 Sumo Stance Goblet Squats

6 Pistols (3/3 not alternating)

-rest 1:00-

AMRAP x 15

6 BB Bent Over Rows

12 DB Tricep Extensions

12 Seated Banded Rows

6 Decline Push Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press (1×5@50%
1×4@60%
2×3@70%
4×3@75%
1×5@60%
1×8@50%
2x max reps @40-50%)

Metcon

Metcon (Time)

For Time:

5 Rounds

75 DUs

20 OAA DB Snatches
Time cap: 15

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rounds

12 Dbl DB Deadlifts

9 Dbl DB Box Step Ups

200m Run
-rest 2:00 between rounds-