CrossFit Wig Wag – CrossFit
Weightlifting
Push Press (5-5-5-5-5)
Build to 70% and then complete all 5 sets at that weight.
Metcon
Metcon (Time)
For Time:
18-12-6-12-18
Ground to Overhead
Burpees over the Bar
Time cap: 10 mins
031420
031320
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
DB Complex:
100m Suitcase Carry + 2 Hang Snatches
This complex must be completed unbroken AND successfully on both your right and left.
Metcon
Metcon (Time)
3 Rounds for Time:
10 BMU
20 DB Snatches
30 Ab Mat Sit Ups
031220
CrossFit Wig Wag – CrossFit
Metcon
The Seven (Time)
7 Rounds:
7 HSPU
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/165
7 Burpees
7 KB Swings 50/35
7 Pull Ups
031120
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Squat Clean + 2 Split Jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
Macho Man Ladder x 15
1 Rd of Macho Man
200m Run
2 Rds of Macho Man
200m Run
3 Rds of Macho Man
200m Run
…
Increase rounds of Macho Man until the 15 mins runs out.
“Macho Man” (185/135)
3 Power Cleans
3 Front Squats
3 Jerks
CrossFit Wig Wag 