CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds
15 Ass Bike Cals
5 Wall Walks
5 Devils Thruster
time cap: 25 mins
CrossFit – Mon, Oct 3
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
1 Squat Snatch + 1 Squat Snatch + 1 Overhead Squat
3@50% of 1RM Squat Snatch
2@60%
1@70%
2@75%
1@80%
2@85%
Metcon
Metcon (Time)
For Time:
40 Box Jumps
20 Hang Snatches
20 Pull Ups
30 Box Jumps
15 Hang Snatches
15 Pull Ups
20 Box Jumps
10 Hang Snatches
10 Pull Ups
10 Box Jumps
5 Hang Snatches
5 Pull Ups
CrossFit – Fri, Sep 30
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
10 x 3 @ 60-65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
100m Run
1 Barbell Complex
Complex (~70% of FS)-
1 Clean + 2 Front Squats + 1 S2OH
CrossFit – Thu, Sep 29
CrossFit Wig Wag – CrossFit
Metcon (5 Rounds for reps)
For Max Reps:
0:00-8:00
100/95 Rower Cals
Max Burpees to a target
8:00-15:00
80/75 Rower Cals
Max Ab Mat Sit Ups
15:00-21:00
60/55 Rower Cals
Max Burpees to a target
21:00-26:00
40/35 Rower Cals
Max Ab Mat Sit Ups
26:00-30:00
20/15 Rower Cals
Max Burpees to a target
CrossFit – Wed, Sep 28
CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press (1×1)
Build to a heavy single
Metcon
Metcon (Time)
For Time:
200-150-100-50
Double Unders
20-20-20-20
KB Swings
10-10-10-10
HSPU
TIME CAP:16
CrossFit Wig Wag 