CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for reps)
Each Round for Reps x 6
Min 1: Max Ass Bike Cals
Min 2: Max High Box Jumps
Min 3: Max Dball over Shoulder
Min 4: Max Rest
Fight gone bad style. Accumulate reps at each station.
06302021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+Jerk Balance+3 Jerk Pos. Presses
Jerk Pos. BTN Push Jerk
*Take 10 min to build to a 3 rep*
**This is more for skill work, not weight**
Push Press w/pause in dip
3×2@65% of Push Press
Jerk w/pause in dip
3×2@65%
Jerk
3×2@65%
Good Morning
Barbell Row
1×3@70%
1×3@80%
3×3@95%
063021
CrossFit Wig Wag – CrossFit
Weightlifting
Bench Press
Build to a set of 10.
Tip: do not do a full set of 10 until you are around 70%.
Once you find your 10 rep. Complete 10 at 95% of that 10rep. Then complete 10 at 90%.
Metcon
Metcon (Time)
For Time:
21-15-9
Thrusters
Bar Muscle Ups
06292021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complex
3 Pos. Clean Grip DL+3 Pos. Muscle Clean+3 FS
Muscle Clean+High Hang Squat Clean
5@65% of Muscle Clean
Tempo Clean Grip DL+Clean Grip DL from hang into High Hang Clean
5 Complexes @ 60% of Clean
3 Pos. Clean Grip DL (low, hang, high)+Clean from 1 inch
5 complexes @ 65% of Clean
Clean
5×3@65%
Front Squat
1×3@70%
1×4@80%
5×5@90%
Seated Press
1×3@70%
1×3@80%
3×3@95%
062921
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
6 Rounds
500/400m Row
10 DB Box Step Overs
10 HSPU
10 DB OH Lunges
One DB only. For OH Lunges, switch OH arm halfway through.
Bike cals-25/20
Time cap:40 mins
CrossFit Wig Wag 