Month: November 2022

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

150m Row

20 Burpees

150m Row

19 Burpees

150m Row

18 Burpees

150m Row

17 Burpees

…

continue until you reach 150m Row + 1 Burpee
Time cap:40

Bike Cals:10

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat

3×3@60%

1×3@65%

1×3@70%

1×1@75%

1×1@80%

Metcon

Metcon (AMRAP – Reps)

Ladder x 12

1 Strict Pull Up

1 Front Squat

1 Box Jump
*add 1 rep every round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

3 Wall Walks

6 Devil Presses

9 Push Ups

12 Dbl DB Deadlifts

15 Ski Erg Cals

18 Front Rack Lunges

Accessory Work

For Quality:

3 Sets:

12 Split Squats (6/6)

6 Tempo Goblet Squat (5secs down)

12 Weighted Step Ups (not alt. 6/6)

3 Sets:

10 Landmine Rotations

10 Alt. V Sits

20 Marches w/ OH Hold

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Clean + 1 Jerk + 1 Hang Clean

Metcon

Metcon (Time)

For Time:

3 Rounds:

25 DUs

12 T2B

9 Cleans

2 Rounds:

50 DUs

18 T2B

6 Jerks

1 Round:

75 DUs

24 T2B

9 Clean and Jerks

6 Clean and Jerks

3 Clean and Jerks

1 Clean and Jerk
Add weight to your barbell at each section.

You will have 4 jumps in the last section (6 total).

time cap:18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Turkey Trotting to the Girls Houses

For Time with a partner:

1 Lap around the compound

-Grace’s House-

30 Clean and Jerks

*You go I go. 15/each

1 Lap around the compound

-Ingrid’s House-

10 Rounds

3 Snatches

3 Burpees over the Bar

*You go I go. 5 rounds/each

1 Lap around the compound

-Annie’s House-

50-40-30-20-10

DUs

Ab Mat Sit Ups

*Synchro. You and your partner are working at the same time. If your partner stops working, you must stop working. All reps/each

1 Lap around the compound

-Karen’s House-

150 Wall Balls

*One partner working at a time. Split up the reps however you want 150 total between you and your partner.