Month: November 2022

CrossFit Wig Wag – CrossFit

Weightlifting

Back Rack Lunge

1×6@50%

1×4@55%

1×2@60%

1×6@65%

1×4@70%

1×2@75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

3 Bar Muscle Ups

6 Deadlifts

12/9 Rower Cals

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for reps)

EMOM x 20

Min 1: 10 Dbl DB Hang Snatch

Min 2: 5 Burpees over the Bar + 5 Thrusters

Min 3: 30 DUs + Max Wall Balls

Min 4: Rest
Score=Wall balls every round

Accessory Work

For Quality:

3 sets

12 Plate Raises

10 DB Cross Overs

8 Decline Push Ups

3 sets

20s Weighted Hollow Hold

20 Hanging Knee Raises

20 Windshield Wipers

CrossFit Wig Wag – CrossFit

Weightlifting

1RM Split Jerk (Total Weight)

Split Jerk (1 Rep Max)

Metcon

Metcon (Time)

For Time:

10-20-30-40-50

OA DB Push Jerks

*10 Weighted Step Ups + 10 Goblet Squats after each round
All push jerks will be half reps on right & left.

time cap:15

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

Hang Power Clean + Front Squat + Hang Power Clean

Metcon

Metcon (Time)

For Time:

50 DUs

15 T2B

5 Barbell Complexes

50 DUs

15 T2B

4 Barbell Complexes

50 DUs

15 T2B

3 Barbell Complexes

50 DUs

15 T2B

2 Barbell Complexes

50 DUs

15 T2B

1 Barbell Complexes
Barbell Complex:

3 Front Squats + 2 Power Clean + 1 Cluster

*must stay connected

time cap:18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

500 Calories
Accumulate 500 calories.

Switch machines every 5 mins.

Retest: 6/24/21 & 7/16/20