Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift

2×3@55%

2×1@60%

1×5@65%

1×3@70%

2×3@75%

2×1@80%

Metcon

Metcon (Time)

For Time:

3 Rounds

21 Ski Erg Cals

21 Deadlifts

21 ***
***Rd 1-21 Pull Ups/Rd 2-21 HSPU/Rd 3-21 T2B

Time cap:18

CrossFit Wig Wag – CrossFit

Weightlifting

Front Rack Lunge

4×4. Building with each set, ideally finishing around 70-80%.

Back Rack Lunge

4×4. Same as front rack. Build with each set ending around 70-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

15 Unbroken Thrusters

-after each round, complete 5 Devil Presses.
Score is rounds and reps which includes the Devil presses. 20 total reps per round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (No Measure)

Warm Up:

3 Rounds:

50m Machine @ easy pace

-rest :30-

50m Machine @ medium pace

-rest :30-

50m Machine @ fast pace

-rest :30-
Bike Cals-6

Time Cap:10

Metcon (Time)

For Time:

50-40-30-20-10

Machine Calories

*1 Round of Wall Walk Cindy between each set
Wall Walk Cindy-

3 Wall Walks

5 Pull Ups

10 Push Ups

15 Air Squats

Bike Cals:

35-28-21-14-7

Time Cap:35

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press

2 Rounds

3-4-5-6-7@60-65%

*Similar to last weeks squats, complete your last set of 7, rest 5 mins and go back to 3 and complete the ladder again.

*Complete 10 Front Raise Plate Wheels after each set.

Metcon

Metcon (Time)

For Time:

2-4-6-8-10

Shoulder to Overhead

Bar Facing Burpees

-rest 2 mins-

10-8-6-4-2

Shoulder to Overhead

Bar Facing Burpees
Time cap:15

Choose a moderate weight that will still allow you to do most sets unbroken.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

“Kelly Inside”

For Time

5 Rounds:

400m Row

30 Box Jumps

30 Wall Balls
Time cap: 30 mins