CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (2 Rounds for reps)

AMRAP x 15

30 Rower Cals

200m Run

100m Back Rack Carry

-rest 3 mins-

AMRAP x 15

30 Rower Cals

200m Run

100m Front Rack Carry
1 cal=1 rep

100m=1 rep

Bike-20 Cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

RDL

8×8@40%

DB Bench Press

8×8@40%

Alt. Back Rack Lunge (4 each leg)

8×8@40%

GHD Back Extension

8×8

Dumbbell Side Delt Raises

8×8

Behind the Head DB Tricep Extension

8×8

DB Chest Flys

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

1 RM Bench Press (Total Weight)

Bench Press (1 Rep Max)

Metcon

Metcon (Time)

DB Linda

For Time

10-9-8-7-6-5-4-3-2-1

DB Deadlifts

DB S2OH

DB Cleans

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Lunging Jerk Balances

Jerk Balance

5×2@70% of Jerk Balance

Push Press+Push Press+Jerk

5 complexes @ 75% of Push Press

Jerk

5×2@80%

Back Squat

8×8@40%

Barbell Row

8×8@40%

Double DB High Pull

8×8

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Ass Bike Cals

DUs

Power Snatches
70-58-46-34-16

Rower/Ski Cals