Month: October 2022

CrossFit Wig Wag – CrossFit

Metcon (Time)

Every 3:00 x 7

10 HSPU

35 Double Unders

3 Power Snatches @ 80%
Score=slowest round

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

Warm Up:

Tempo Front Squat + 1 1/4 Front Squat + Front Squat
Use the above complex to warm up to your percentage sets.

Ideally you’ll hit 5-6 complexes.

Front Squat

2×1@70%

3×1@75%

4×1@80%

5×1@70%

Metcon

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

CrossFit Wig Wag – CrossFit

Weightlifting

Snatch

Build to a heavy single. Power or squat. Pick one, not both and make note in your comments.

Metcon

Metcon (Time)

For Time:

20-16-12

Ass Bike Cals

OAA DB Snatches

Ass Bike Cals

DB Goblet Squats
Time cap:15

Row/ski cals: 25-20-15

CrossFit Wig Wag – CrossFit

Metcon (10 Rounds for reps)

EMOM x 30

Min 1: 100m Run

Min 2: Max Burpees

Min 3: Rest

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

2 Push Presses + 1 Split Jerk

Metcon

Metcon (3 Rounds for reps)

Each Section for Reps:

AMRAP x 4

8 OA DB S2OH (4/4)

8 Box Jump Overs

AMRAP x 4

Turkish Get Ups

AMRAP x 4

8 OA DB S2OH (4/4)

8 Box Jump Overs