CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
5×8
Build with each set ending around 70%
Metcon
Metcon (Time)
For Time:
3 Rounds
200m Run
100m Farmers Carry
10 Deadlifts
Time cap: 12 min
CrossFit – Fri, Jul 7
CrossFit Wig Wag – CrossFit
Weightlifting
Bench Press
Find a heavy single.
Metcon
Metcon (3 Rounds for reps)
AMRAP x 3
25/20 Ass Bike Cals
Max OA Devil Presses
-rest 1:00-
AMRAP x 3
25/20 Ass Bike Cals
Max Barbell S2OH
-rest 1:00-
AMRAP x 3
25/20 Ass Bike Cals
MaxBar Facing Burpees
Score=reps each AMRAP
CrossFit – Thu, Jul 6
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
4 Sets
800m Run
*Rest 4:00 between sets
Pick a pace today and keep it.
Accessory Work
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
12 Ski Erg Cals
12 KB Gorilla Rows
12 Russian KB Swings
12 V Ups
-rest 3:00-
AMRAP x 12
12/9 Ass Bike Cals
12 Single Leg DB Step Ups (12 R&L)
12 KB RDLs
20s L Hang Hold
CrossFit – Wed, Jul 5
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
2 Cleans + 1 Front Squat + 1 Hang Clean
Metcon
Metcon (Time)
For Time:
3 Rounds
100 Double Unders
500m Row
20 OA DB Hang Squat Cleans
Time Cap: 18
CrossFit – Mon, Jul 3
CrossFit Wig Wag – CrossFit
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit Wig Wag 