Month: October 2022

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press

10×2@80%

Metcon

Metcon (9 Rounds for reps)

E:90MOM x 3

Rd 1: 60s Handstand Hold + 30s Max Shoulder Press

Rd 2: 60s Wall Sit + 30s Max Front Squats

Rd 3: 60s Plank Hold + 30s Max Floor Presses

*30s rest after each round
Use an empty barbell for all movements.

Score=max reps

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 31

31 Rower Cals

31 Deadlifts

31 Box Jumps

31 DUs

31 Hang Cleans

31 Ab Mat Sit Ups

31 Rower Cals

31 S2OH

31 HSPU

31 Back Rack Lunges
One weight for all barbell movements. Would recommend to not go heavier than 115/85.

Bike Cals:21

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

3 Position Clean

1 High Hang+1 Hang+1 Clean
You may reset before you complete the last full clean. Reset means it doesn’t have to be touch and go but you cannot walk away from your bar.

Metcon

Metcon (Time)

For Time:

20-16-12-8-4

OAA DB Hang Squat Cleans

Burpee Box Jumps
Time Cap: 15

CrossFit Wig Wag – CrossFit

Metcon (2 Rounds for time)

For Time:

800m Machine (mod/fast pace)

-2 min rest-

2 Rounds:

400m Machine (mod/fast pace)

-1 min rest in between rounds-

3 Rounds:

300m Machine (mod/fast pace)

-1 min rest in between rounds-

4 Rounds:

200m Machine (mod/fast pace)

-1 min rest in between rounds-

800m Machine (mod/fast pace)

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

5×3@65-75%

Tempo=5 seconds down, 2 seconds in the hole

Metcon

Metcon (5 Rounds for calories)

Every 3:00 x 5

25 Wall Balls

10 *Lunges

Max Ass Bike Cals
Rd 1: Suitcase Lunges

Rd 2: R Overhead Lunges

Rd 3: R Front Rack Lunges

Rd 4: L Overhead Lunges

Rd 5: L Front Rack Lunges