Month: October 2022

CrossFit Wig Wag – CrossFit

Metcon (2 Rounds for reps)

AMRAP x 10

3 Wall Walks

15 Dbl DB Push Presses

45 Double Unders

-rest 3 mins-

AMRAP x 10

6 Wall Walks

30 Dbl DB Push Presses

90 Double Unders

CrossFit Wig Wag – CrossFit

Weightlifting

Squat Clean Thruster

1@60%

2@65%

3@70%

2@75%

1@80%

1@85%

1@90%

*If you have time after the above percentages, find a heavy single. If you do not have a 1 rep, then find one today.

Metcon

Metcon (Time)

For Time:

8 Rounds

3 Clean and Jerks

100m Run

1 Round of Cindy
Time cap: 18 mins

Cindy= 5 Pull Ups + 10 Push Ups + 15 Air Squats

CrossFit Wig Wag – CrossFit

Weightlifting

Overhead Squat

1×5@50%

1×4@55%

2×3@60%

2×2@65%

1×2@70%

1×1@75%

1×1@80%

1×1@85%

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12

15/12 Ski Erg Cals

3 Overhead Squats

3 T2B
*Add 3 reps every round. (NOT calories)

3 OHS/T2B

6 OHS/T2B

9 OHS/T2B

etc.

CrossFit Wig Wag – CrossFit

Metcon (3 Rounds for time)

Each section for time:

0:00-10:00 complete:

800m Run + 800m Row

10:00-20:00 complete:

800m Run + 800m Ski

20:00-30:00 complete:

800m Run + 50cal Ass Bike

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk

3×1@70%

4×1@75%

5×1@80%

6×1@70%

Metcon

Metcon (Time)

For Time:

42 KB Swings

21 Shoulder 2 Overhead

30 KB Swings

15 Shoulder 2 Overhead

18 KB Swings

9 Shoulder 2 Overhead

time cap:12
*Barbell weight should be light/mod. Something that you may have to break up the sets in half.