Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

5@65%

4@70%

3@75%

5@70%

4@75%

3@80%

Metcon

Metcon (Time)

For Time:

6 Rounds

100m Run

50 Double Unders

5-5-3-3-1-1

Front Squats
Rounds 1&2-mod weight

Rounds 3&4-mod/heavy weight

Rounds 5&6-heavy weight

*Front squats will come from the floor so you must clean it and stand tall before squatting. No squat cleans allowed.

time cap: 15

CrossFit Wig Wag – CrossFit

Weightlifting

Bent Over Row

In 10 mins build to a 1 rep. Then back off to 65-75% and complete 5×3

Metcon

Metcon (4 Rounds for time)

Every 4:00 (x 4 Rounds)complete:

400m Run

3 Deadlifts

5 Strict Pull Ups
Score=time each round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for calories)

Complete:

2 x 15mins at 105% of 20m Watt Test
Rest 5 mins between sets.

Score=calories each set

CrossFit Wig Wag – CrossFit

Weightlifting

Clean

Find a heavy 2 rep. Does not have to be TnG.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 15

35 DUs

1 Hang Squat Clean

4 Bar Facing Burpees

35 DUs

2 Hang Squat Cleans

4 Bar Facing Burpees

35 DUs

3 Hang Squat Cleans

4Bar Facing Burpees
Continue adding 1 rep to the barbell every round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

400m Machine

200m Run

10 Shoulder to Overhead
Time cap: 23 mins