CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
Every 10 min x 4 Rounds
1000m Row
100 Double Unders
20 Burpees
Score=slowest round
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CrossFit Wig Wag – Weightlifting
Weightlifting
Front Squat
8×8@40%
Hang Power Clean
8×8@40%
Pull Ups
8×8
*Strict Pull Ups, if you need a band to keep your sets unbroken for so*
DB Weighted Step Ups
8×8
Single Arm DB Row
8×8
DB Pull Over
8×8
Barbell Reverse Bicep Curl
8×8
Single Arm Concentrated Bicep Curl
8×8
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CrossFit Wig Wag – CrossFit
Overhead Squat
Build to a 3 rep
Metcon (AMRAP – Reps)
Ladder x 15
3-6-9-12-15-…
OHS
200m Run
**modify to Front Squat if you are unable to OHS**
**each 200m run is 1 rep**
081721
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
30/24 Ass Bike Cals
12 R Arm DB Push Presses
12 L Arm DB Push Presses
8 Bar Muscle Ups
Row/Ski=40/30 cals
Finisher
Surprise Finisher
08172021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 High Hang Muscle Cleans+3 Front Squats
Muscle Clean
5×3@60%
Barski Clean
3 High Hang Cleans
5 complexes @ 65%
High Hang Clean Singles
3@70%, 3@75%, 5@80%, 3@75%, 5@70%
Clean
5×2@80%
Banded High Pulls
8×8
Kneeling Single Arm KB Press
8×8
*8 reps per arm for a set*
*4 sets on one knee and 4 sets on the other knee*
Banded Press Outs
3×10
*10 reps each side per set*
CrossFit Wig Wag 