CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
1000m Row
-immediately into-
30 Clusters 125/85
15 Burpee Box Jumps 30/24
20 Clusters 125/85
10 Burpee Box Jumps 30/24
10 Clusters 125/85
5 Burpee Box Jumps 30/24
5/9/19
CrossFit Wig Wag – Weightlifting
Weightlifting
1 Hang Clean + 1 Clean from ground
70%, 75%, 80%, 70%, 75%, 80%
*Cleans do not have to be touch and go, you can drop the bar between cleans.*
Clean Grip DL
3 @ 100%, 3 @ 100%+ 10#’s, 3 @ 100% + 20#’s
BarBell Row
10 sets of 3 reps @ 70%
Reverse Grip BarBell Row
3 sets of 3 @ 70%
050819
CrossFit Wig Wag – CrossFit
Weightlifting
Push Jerk
10 mins to build to a heavy 3 rep.(Min. of 5 sets.)
Spilt Jerk
10 mins to build to a heavy 4 rep. (Min. of 5 sets)
Metcon
Metcon (AMRAP – Reps)
10 min Ladder:
2-4-6-8-10…
Bar Facing Burpees
Push Jerks 135/95
*10 Ab Mat Sit Ups after each rd
5/7/19
CrossFit Wig Wag – Weightlifting
Weightlifting
1 Hang Snatch + 1 Snatch from ground
70%, 75%, 80%, 70%, 75%, 80%
*This does not have to be TNG, you can drop the bar between the hang snatch and the snatch from the ground.*
Snatch Pulls from ground
90%x3, 95%x3, 100%x3
Push Press
10 sets of 3 reps @ 70%
Strict Press
3 sets of 3 @ 70%
050719
CrossFit Wig Wag – CrossFit
Warm-up
Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Each set must be unbroken and the rope must stop between each set.
If you fail to do a set unbroken, you must return to the beginning of that set.
Metcon
Metcon (Time)
100 Ass Bike Cals For Time
*Every minute except the first minute, perform 4 DB Squat Snatches (50/35)
CrossFit Wig Wag 