CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift (2×5@50%
2×4@60%
2×3@70%
2×2@80%
2×1@90%)

Stay connected to your bar. Reps must be touch and go.

Metcon

Metcon (Time)

For Time:

5 Rounds

10 TnG Deadlifts

20 DB OH Lunges
Time cap: 12

CrossFit Wig Wag – CrossFit

Metcon

Today is Day 1 (test day) of the Performance Plus “Build Your Engine” program. We will be spending the next couple months completing this program on Thursdays.

You will be using your average Watts to determine paces for all following workouts so make sure to log these numbers today.

*This program may be done on any of the cardio machines.

20min Assault Bike Watts Test (AMRAP – Reps)

For Watts:

20min Ass Bike
You will be riding for 20mins to see your average Watts (power output)

Set your bike up by doing the following:

-click Target Time

-set for 20min

-ride for 20min

At the end, the monitor will show you your average Watts.

Score this number.

3min Assault Bike Watts Test (AMRAP – Reps)

For Watts:

3min Ass Bike

1min Assault Bike Watts Test (AMRAP – Reps)

For Watts:

1min Ass Bike

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat

6×4@70-80%

*Pick a percentage in that range that is challenging but not making you fail any reps.

Metcon

Metcon (Time)

For Time

5 Rounds:

200m Row

2 Rounds:

5 Power Cleans

5 Bar Facing Burpees

*Rest 1:00 between rounds
time cap:18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

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

Devil Presses

*10 Deficit HSPU + 5 Strict Pull Ups after each round

CrossFit Wig Wag – CrossFit

Weightlifting

Snatch

Build to a heavy single for today.

Metcon

Metcon (AMRAP – Rounds)

EMOM x 16

Odd Mins: 18/15 Cal Row

Even Mins: 1 Power Snatch + 1 Squat Snatch @ 75%
The barbell will be 75% of what you hit during the strength portion. You may drop the barbell between lifts.

Score=successful rounds of calories completed. (8 total)

Ass Bike:15/12 cals