Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

9 Wall Balls

18 Ass Bike Cals
Time cap:30

Accessory Work

3 Rounds:

10 KB Sumo Deadlifts (5sec tempo down)

20 Barbell Good Mornings

30s Superman Hold

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

2 Push Presses + 2 Push Jerks

Metcon

Metcon (Time)

For Time:

10 Push Presses

20 Pull Ups

50 DUs

10 Push Jerks

20 Pull Ups

75 DUs

10 Push Presses

20 Pull Ups

100 DUs
Time cap: 15

CrossFit Wig Wag – CrossFit

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Wig Wag Open 22.1 A (Time)

For Time:
50 Bar Facing Burpees

*every minute on the minute, you must complete 5 Deadlifts. You will add 2 reps every minute until you complete all bar facing burpees.

RX: 225/155
Scaled: 155/105

Time Cap: 8 mins

1RM Deadlift (Total Weight)

Deadlift (1 Rep Max)
Part B will be completed after every one in class completes Part A. Your last final lift must be judged by a coach and weight counted before score is submitted.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

250m Row

-1:00 rest after each round
Bike Cals:15

time cap:25

Accessory Work

For Quality:

3 Sets:

16 OA DB Front Raises (8/8)

16 OA DB ArnoldPresses (8/8)

30s HS Hold or Walk

3 Sets:

10 Ring Dips

15 Banded Chest Pulls

Max set Ring Rows