CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
4 Rounds
400m Run
20 Burpees to a target
100 DUs
20 Box Jumps
07192021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 Snatch Grip RDL’s+3 Pos. Muscle Snatch+3 OHS
Tempo Snatch Grip DL to Hang w/3 sec. pause into Hang Muscle Snatch
7@65% of Muscle Snatch
2 Hang Snatches
8@70% of Snatch
Snatch
5×3@75%
Snatch Grip BTN Shoulder Press
8×8@40% of Muscle Snatch
Front Squat
8×8@40% of Front Squat
Woo Flies
8×8
071921
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Build to a heavy complex of:
1 Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk
You may drop the barbell after the push jerk and reset for the next clean.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
21 Deadlifts
15 Pull Ups
9 Cleans
071721
071621
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (No Measure)
In 15 mins, find a heavy complex:
3 Power Cleans + 2 Hang Cleans + 1 Front Squat
Must be done unbroken.
Metcon
Metcon (No Measure)
For Time:
4 Rounds
33 Wall Balls
22 Ab Mat Sit Ups
11 Front Squats
Time cap: 15 mins
CrossFit Wig Wag 