Every 2:30 x 5
1 Clean + 2 Front Squats + 3 Jerks
Build with each set.
For Time
10 Ass Bike Cals
10 DB Step Overs
10 DB Shoulder Presses (10/10)
20 Ass Bike Cals
20 DB Step Overs
20 DB Push Presses (20/20)
30 Ass Bike Cals
30 DB Step Overs
30 DB Push Jerks (30/30)
5 Sets:
10 Push Presses + 5/4/3/2/1 Strict Presses
@50-55% of Push Press
Decrease reps of shoulder press each set.
AMRAP x 18
15 T2B
12 Overhead Lunges
9 HSPU
6 Ground to Overhead
For Time:
4 Rounds
200m Run @ recovery pace
800m Run @ fast pace
No rest between the 200&800m or rounds.
Score=total time
AMRAP x 12
20s Ass Bike Arms Only Sprint
10 DB Bicep Curls
10 DB Lateral Raises
20s Plate Front Raise Rotations (“steering wheels”)
-rest 3 mins-
AMRAP x 12
20s Ass Bike Legs Only Sprint
10 Turkish Get Ups (5/5)
10 V Sits
20s Weighted Russian Twists
Every 1:30 x 10
1 Hang Squat Snatch + 1 Squat Snatch
You may drop the barbell between lifts. Build with each set. Goal is 90%.
For Time:
800m Run
40 DB Hang Snatches
600m Run
30 DB Hang Snatches
400m Run
20 DB Hang Snatches
200m Run
10 DB Hang Snatches
Time cap:18
EMOM x 25
Min 1: 15/12 Rower Cals
Min 2: 15 Box Jump Overs
Min 3: 10 Deadlifts
Min 4: 10 Burpees over the Bar
Min 5: Rest
Score=successful mins (rounds) completed
CrossFit Wig Wag 