Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Hang Clean + 1 Power Clean
Build to a heavy complex.

*You may reset before your power clean but you may not walk away.

Metcon

Metcon (Time)

For Time:

3 Rounds

500m Row

15 OAA DB Hang Cleans

10 OA OH Lunges

15 OAA DB Hang Snatches
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Accessory Work

3 Rounds for Quality:

10 Single Arm Banded Lat Pull Downs (seated)

8 Single Arm Ring Rows (8 each)

6 DB Hammer Curls

2-4 Strict Pull Ups

CrossFit Wig Wag – CrossFit

Metcon

“It’s A Trap” (5 Rounds for calories)

5 Rounds:

Every 5:00

:30 Max Calorie Assault Bike

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press

5×4@65-75%

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:00 x 4

3 BB Bicep Curls

6 BB Shoulder Presses

9 HR Push Ups

12 Air Squats

Rest 1:00 between rounds
Score will be converted to total reps each round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

30-20-10

Deadlifts

HSPU

*100 DUs after each round

-into-

10-20-30

Shoulder 2 Overhead

Pull Ups

*25/18 Ass Bike Cals after each round