CrossFit Wig Wag – CrossFit
Metcon
The Seven (Time)
7 Rounds:
7 HSPU
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/165
7 Burpees
7 KB Swings 50/35
7 Pull Ups
08302021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 RDLs+3 Muscle Cleans+3 Front Squats+3 Presses
Muscle Clean+Push Press+Muscle Clean+Push Jerk+Muscle Clean+Split Jerk
3 complexes@75% of Muscle Clean
Clean Grip DL to 1″ w/3 sec. Pause then to Hang Pos. Hold for 3 sec. into Clean+Clean and Jerk
5 Complexes@70% of C&J
Clean and Push Jerk
3×2@75% of C&J
Clean and Split Jerk
3×2@75% of C&J
Back Squat
12×3@60%
Single Leg DB/KB RDL
10×6
083021
CrossFit Wig Wag – CrossFit
Weightlifting
Sumo Deadlift
Build to a TnG 3 rep.
Compare to 3/24/21
Metcon
Metcon (3 Rounds for time)
For Total Working Time:
0:00-6:00
80 Deadlifts
6:00-12:00
40 Bar Facing Burpees
12:00-18:00
240 Double Unders
Your score will be your total working time.
Once a movement is completed, you rest the remainder of the time.
Deadlift weight should be light enough to atleast do sets of ~20
082821
082721
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Clean and Jerk (Total Weight)
Clean and Jerk (1 Rep Max)
Metcon
Metcon (Time)
Ladder x 8
2-4-6-8-10…
Ground to Overhead
*200m run after each round
-rest 1 min-
For Time:
Your score from the above ladder in reverse
You will begin this workout with an 8 min ladder. Adding 2 reps to your barbell movement after each run.
Once the 8 mins runs out, you will rest and complete the same work you just did in the first ladder but in reverse. The time it takes you to complete the work is your score for this entire workout.
Example:
In 8 mins, I complete 8 G2OH and a 200m run.
My workout for time will be
8 G2OH-200m-6 G2OH-200m-4 G2OH-200m-2 G2OH-200m
The time it takes me to complete the above 8 down to 2 will be my score.
Time cap: 18 mins
CrossFit Wig Wag 