CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (4×4@80%)
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
20 KB OH Squats (10/10)
20 KB Swings
Time cap:12
CrossFit – Fri, Mar 24
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 2:30 for 5 sets
Set 1: 1 Squat Clean + 5 Push Jerks
Set 2: 2 Squat Cleans + 4 Push Jerks
Set 3: 3 Squat Cleans + 3 Push Jerks
Set 4: 4 Squat Cleans + 2 Push Jerks
Set 5: 5 Squat Cleans + 1 Push Jerk
~75-85% of your C&J
*You do not necessarily have to do these movements unbroken with the weight you choose but it is encouraged to aim for unbroken push jerks. Keep squat cleans as singles and if you have to break up the push jerks that’s ok.
Metcon
Metcon (5 Rounds for calories)
Every 2:00 x 5 sets
6 Front Rack Lunges
5 Burpees over the Bar
4 Front Squats
Max Machine Cals
*1 min rest between rounds
CrossFit – Thu, Mar 23
CrossFit Wig Wag – CrossFit
Metcon
Day 2 of baseline testing. If you rowed last week you will do the assault bike today and if you biked last week, row today. We will start the first programmed workouts next week.
20min Rower Watts Test (AMRAP – Reps)
For Watts:
20min Rower
3min Rower Watts Test (AMRAP – Reps)
For Watts:
3min Rower
1min Rower Watts Test (AMRAP – Reps)
For Watts:
1min Rower
CrossFit – Wed, Mar 22
CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (7 Rounds for distance)
EMOM x 14
Min 1: 3 Dbl DB Hang Snatches + 3 Dbl DB Push Presses + Max HSW
Min 2: Rest
Score=your distance accumulated throughout the EMOM. You must complete unbroken 5ft increments for it to count.
modification-Wall Shuffle (shuffle 3 steps to your right then 3 to your left and so on. This can be done facing out or facing towards the wall)
Metcon
Metcon (Time)
For Time:
21-15-9
Wall Walks
Toes to Bar
Time cap: 18
CrossFit – Tue, Mar 21
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30
200m Row
20 DUs
5 Burpee Box Jumps
400m Row
40 DUs
10 Burpee Box Jumps
600m Row
60 DUs
15 Burpee Box Jumps
800m Row
80 DUs
20 Burpee Box Jumps
1000m Row
100 DUs
25 Burpee Box Jumps
CrossFit Wig Wag 