Month: August 2022

CrossFit Wig Wag – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

100 Double Unders

21 Burpees to a target

75 Double Unders

15 Burpees to a target

50 Double Unders

9 Burpees to a target

Metcon

CrossFit Wig Wag – CrossFit

Metcon (Weight)

For Load:

2 Snatch Grip Deadlifts + 1 Hang Snatch + 1 OH Squat

Metcon (Time)

For Time:

10-20-30-20-10

OAA DB Hang Snatch

T2B

Barbell Snatch

Ab Mat Sit Ups

time cap: 15 mins

Weightlifting

Metcon

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

800m Row

15 Rounds:

5 Wall Balls

3 Burpees

1 Squat Clean

-into-

800m Row

15 Rounds:

5 Wall Balls

3 Burpees

1 Squat Clean

time cap: 45 mins

Metcon

CrossFit Wig Wag – CrossFit

Weightlifting

Split Jerk (3-3-1-2-2-1)

2×3@70%

1×1@75%

2×2@80%

1×1@85%

Metcon

Shuttle to Overhead (3 Rounds for reps)

For Time:

0:00-3:00 complete:

400m Run

Max Jerks

-rest 1 min-

4:00-8:00 complete:

600m Run

Max Jerks

-rest 2 mins-

10:00-15:00 complete:

800m Run

Max Jerks

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

For Load:

1 Deadlift + 1 Clean + 1 Jerk

Metcon

Metcon (Time)

EMOM 100

Odd Mins: 50 DUs

Even Mins: Max HSPU

*Continue until you reach 100 HSPU