CrossFit Wig Wag – CrossFit
Metcon
Never Forget (Time)
For Time:
Buy In: 2001m Row
directly into-
4 Rounds:
9 Clusters 135/95
11 Strict Pull Ups
CrossFit – Fri, Sep 8
CrossFit Wig Wag – CrossFit
Weightlifting
Squat Clean (3@50%
2@55%
1@60%
3@65%
2@70%
1@75%
1@80%
1@85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10-8-6-4-2
Front Squats
Burpees over the Bar
HSPU
You will complete 10 down to 2 then add weight to your barbell and complete 10 to 2 again. You will continue adding weight until time runs out.
Recommended weight jumps:
A:
95-135-155-185-225
65-95-105-125-145
B:
75-115-135-155-185
55-75-95-105-125
CrossFit – Thu, Sep 7
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
20 Sets:
200m Run
Rest :30s between sets.
Accessory Work
Metcon (No Measure)
4 Rounds:
6 Back Squats @60%
8 Deadlifts @60%
10/7 Ass Bike Cals
12 DB Bench Press
After each round complete:
15s R&L Side Plank
15 Hanging Knee Raises
CrossFit – Wed, Sep 6
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
4 Sets for Load:
100m DB Farmers Carry
1:00 Dball/Sandbag Bear Hug Hold
Rest 10-20s between movements.
Rest as needed between sets.
Build with each set on both DBs and object hold.
Record your DB weight.
Metcon
Metcon (Time)
For Time:
10 Bear Complexes
50 Ab Mat Sit Ups
8 Bear Complexes
40 Ab Mat Sit Ups
6 Bear Complexes
30 Ab Mat Sit Ups
4 Bear Complexes
20 Ab Mat Sit Ups
2 Bear Complexes
10 Ab Mat Sit Ups
Time cap: 18
CrossFit – Tue, Sep 5
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 1:30 x 10
1 Push Press + 1 Push Jerk
Build with each set. Goal~75-80%.
Metcon
Metcon (2 Rounds for reps)
AMRAP x 5
15 Cal Row
20 DUs
5 Dbl DB S2OH
-rest 2:00-
AMRAP x 5
15 Cal Ass Bike
20 DUs
5 Dbl DB Thrusters
CrossFit Wig Wag 