CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds:
10 Burpees over the Bar
10 Front Squats
-rest 1 min-
5 Rounds:
10 Burpees
10 Clusters
-rest 1 min
5 Rounds:
10 Burpees over the Bar
10 Back Squats
010820
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Dbl KB/DB Complex:
3 Deadlifts +3 Russian Swings + 3 Hang Snatches + 3 Push Presses
Metcon
Metcon (AMRAP – Rounds and Reps)
1/2 Cindy
10 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
Buy Out: 1000m Row/Ski or
70/50 Ass Bike Cals
Time cap: 15 mins
010720
CrossFit Wig Wag – CrossFit
Metcon (2 Rounds for weight)
20 min EMOM:
Minutes 1-10
20 Double Unders + 4 Hang Cleans
Minutes 11-20
20 Double Unders + 2 Cleans
Intent: The hang cleans should be a moderately heavy weight for you but should be completed in one set each time. The cleans in the second portion should be closing in on 85% of your 1RM.
Metcon
010620
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex
1 Power Snatch + 2 Overhead Squats
Metcon
Metcon (AMRAP – Reps)
12 min Ladder
2-4-6-8-10…
Overhead Squats
Box Jumps
Continue adding 2 reps until time runs out.
CrossFit Wig Wag 