Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24

8 Chest 2 Bar Pull Ups

16/11 Ass Bike Cals

16 Pull Ups

8 Shoulder to Overhead
Pick a challenging load for your barbell. You should have to break up the 8 reps when you are tired.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Power Clean + 1 Hang Cluster + 1 Push Press
Build to a heavy complex for today

Metcon

Metcon (Time)

For Time

5 Rounds

3 Wall Walks

6 Hang Squat Cleans

18 Wall Balls
Time cap: 15 mins

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

EOMOM x 5

3 OA DB Strict Press (R&L) + 3 Push Presses (75%)
*Push presses will come from the floor.

Metcon

Metcon (Time)

For Time:

3 Rounds

50 DUs

10 Thrusters

10 Strict Pull Ups

50 DUs

-rest 1 min after each round-
Time cap: 18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for time)

For Time:

5 Rounds

200m Machine Sprint

200m Recovery Run

-into-

5 Rounds

200m Sprint

200m Recovery Machine
Each sprint should be +100% effort.

Score will be your slowest sprint each section. (Machine&Run)

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift

1×5@60%

1×5@65%

2×5@70%

2×4@75%

2@3@78%

2×2@80%

2×1@85-90%

*does not have to be touch and go

Metcon

Metcon (Time)

For Time:

400m Run

21 Deadlifts (moderate)

400m Run

15 Deadlifts (mod/heavy)

400m Run

9 Deadlifts (heavy)
Moderate ~50-60%

Mod/heavy ~60-70%

Heavy ~70-80%

time cap: 12