CrossFit Wig Wag – Open Gym
Weightlifting
Squat Clean
Build to a TnG 2 rep.
Metcon (Time)
For Time:
4 Rounds
25 Wall Balls
5 Squat Cleans
Time cap: 15 time cap
120420
CrossFit Wig Wag – Open Gym
Weightlifting
Shoulder Press
Build to a mod/heavy 3 rep THEN complete a set of max reps at that weight.
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
DU
25-20-15-10-5
HSPU
time cap:15 mins
Midline
6 Rounds:
30s Superman Hold
30s Hollow Hold
12032020
CrossFit Wig Wag – CrossFit
Weightlifting
Build to a heavy Power Snatch for the day.
*Start at 60% then you have 5 lifts from there to find your single*
Build to a heavy Power Clean+Push Press for the day.
*Start at 60% then you have 5 lifts from there to find your single*
Build to a heavy Jerk w/pause in Dip for the day
*Start at 60% then you have 5 lifts from here to find your single*
Tempo Front Squat w/pause in the bottom
5 seconds down with 3 seconds in the bottom
3×2@70% of Clean weight.
Pendlay Row
10×3@65%
5 Rounds
10 Weighted Sit Ups
10/10 Russian Twists
10/10 Weighted Side Bends
120320
CrossFit Wig Wag – Open Gym
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
20/15 Cal Row
*1:30 rest after each set
Ski-20/15 cal
Ass Bike-15/12 cal
Midline
3 Rounds:
20 V Sits
20 Alt. V Sits (each leg)
10 Kneeling Presses
120220
CrossFit Wig Wag – Open Gym
Weightlifting
Back Squat (5-3-1-1-3-5)
Wave loading. Increase weight each set and record your load on your last set of 5.
Metcon
Metcon (Time)
For Time:
4 Rounds
30 Suitcase Lunges
15 Overhead Squats
30 KB Swings
CrossFit Wig Wag 