Month: November 2022

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press

1×10@40%

1×8@50%

1×6@60%

1×10@45%

1×8@55%

1×6@65%

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Bar Facing Burpees

5 Hang Cleans

5 Shoulder to Overhead

-1 min rest after each round holding DBs/KBs-
Time cap:12

CrossFit Wig Wag – CrossFit

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit Wig Wag – CrossFit

Weightlifting

Power Snatch (2×3@60
1×3@65%
2×2@70%
1×2@75%
2×1@80%
2×1@85%)

Metcon

Metcon (Time)

For Time:

3 Rounds

400m Row

20 Back Squats

30 DUs

15 Overhead Squats
One barbell for both squats. Choose a moderate weight for you.

time cap:15

CrossFit Wig Wag – CrossFit

Armistice 2022 (Time)

For Time:

11 Rounds

11 Power Cleans 135/95

11 Burpees over the Bar

19 Deadlifts 135/95

18 Air Squats
Time cap: finish your workout for the Vets

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

3 Rounds:

800m Run

50 DUs

-into-

50-40-30-20-10

Box Jump Overs

-rest 2 mins between rounds-
Time cap: 40 mins