CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift (7-7-7)
60-70% for all 3 sets. TnG
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
15/12 Ass Bike Cals
15 DB Burpee Deadlifts
100m Sprint
080222
CrossFit Wig Wag – CrossFit
Metcon
Metcon (3 Rounds for time)
Each Section for Time:
0:00-12:00
10-9-8-7-6-5-4-3-2-1
Shoulder Press
*6 Pull Ups after each round
12:00-24:00
10-9-8-7-6-5-4-3-2-1
Push Press
*4 C2B Pull Ups after each round
24:00-36:00
10-9-8-7-6-5-4-3-2-1
Push Jerks
*2 Bar MUs after each round
080122
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat (3-3-2-3-3-1)
2×3@70%
1×2@75%
2×3@80%
1×1@85%
Metcon
Metcon (Time)
For Time:
2 Rounds
20 Thrusters
200m Run
-rest 2 mins-
2 Rounds
20 Thrusters
20 Box Jumps
Time cap:15 mins
072922
CrossFit Wig Wag – CrossFit
Weightlifting
Push Jerk (1-1-1-1-1)
Build to 85-90% and complete all 5 sets at that weight. This is a heavy day which will also prime you for the metcon.
Metcon
Metcon (Time)
“Progressive DT”
For Time:
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Increase weight each round.
RX
135/95
155/105
185/125
205/145
225/155
Intermediate
95/65
105/75
125/85
145/100
155/105
Beginner
65/45
75/55
85/65
100/80
105/85
Time cap: 18 mins
072822
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
60-40-20-20-40-60
Rower Calories
*400m run after each round
Bike Cals:
42-28-14-14-28-42
Time cap: 40 mins
CrossFit Wig Wag 