Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

1×3@50%

1×3@55%

2×2@60%

2×2@65%

3×1@70%

3×1@75%

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

In 4:00 complete:

30 Box Jump Overs

-in remaining time

AMRAP:

10 HSPU

10 KB Swings

*Rest 1:00 between rounds

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press

Build to a heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 13

40 DUs

5 Push Jerks @ 65%

-Rest 1:00 after each round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rounds:

20 Ass Bike Cals

10 Pistols

5 Atomic Abs
Time cap: 25 mins

Rower/Ski-30 Cals

Accessory Work

2 Rounds:

16 Barbell Floor Presses

16 Alt. Dbl DB Bicep Curls (8R/8L)

6-8 Wide Grip Strict Pull Ups

16 Seated Banded Lat Pull Downs

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

Primer Complex:

5 Sets:

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat
Build with each set ending around 70-75%.

*3sec pause in the hole.

Front Squat

5×1@~80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

200m Row

5 Squat Cleans

200m Row

4 Squat Cleans

200m Row

3 Squat Cleans

200m Row

2 Squat Cleans

200m Row

1 Squat Clean

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 3:00 x 10

50 DUs

10 High Box Jumps

1 Snatch @80-90%
Pick power or squat and perform all rounds of that at around 80-90%. Your score will be how many successful lifts you complete.