Month: August 2022

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (2 Rounds for time)

Every 3 mins x 6

400m Run

-rest 5 mins-

Every 2 mins x 8

15/10 Ass Bike Cals + 30 DUs
Score=slowest time in each section

CrossFit Wig Wag – CrossFit

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Weightlifting

Bench Press

3×3@75-80%

1X1@83%

1×1@85%

1×1@87-90%

3×3@75-80%

Metcon

Metcon (AMRAP – Rounds)

EMOM x 12

Min 1: 20/15 Cal Row

Min 2: 10 DB Bench Presses

Min 3: 1 Round of Cindy
Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Bar Facing Burpees

*1 Bear Complex + 200m Run after each round
Bear Complex:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Press

Time cap: 40 mins

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

1×5@60%

1×5@65%

1×3@65%

1×3@70%

1×2@70%

1×2@75%

1×1@80%

1×1@85%

Metcon

Metcon (Time)

For Time:

3 Rounds

20 Ski Cals

15 Thrusters

10 OAA Devil Presses
Time cap:15

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

3×3@85-90%

Back Squat

3×3@85-90%

Metcon

Metcon (Time)

For Time:

400m Run

75 DUs

50 Wall Balls

75 DUs

400m Run
Time cap: 15 mins