Month: December 2022

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Wig Wag Open 22.3 (Time)

For Time:
200 Double Unders
100 Wall Balls
50 Dbl DB Box Step Overs

Rx: 50/35 DB
20/14 WB
24/20” Box
Scaled: 35/20
14/10 WB
24/20” Box

*Partition however you like.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (3 Rounds for calories)

EMOM x 3

Min 1: 5 Burpees + Max Rower Cals

Min 2: Rest

Min 3: 10 Burpees + Max Rower Cals

Min 4: Rest

Min 5: 15 Burpees + Max Rower Cals

Min 6: Rest
You will complete this EMOM on each machine. Rower/Ski/Bike.

Score=max calories on each machine. (3 scores)

Accessory Work

3 Sets:

10 Reverse Grip Barbell Curls

10 DB YTW’s (2 DBs)

10 DB Rows (2 DBs)

10 DB Step Ups (10 each leg)

30s Side Plank (R&L)

CrossFit Wig Wag – CrossFit

Weightlifting

Deficit Deadlift

5×3@75% of no deficit DL.

Deficit-45# plate

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

20 KB Swings

30 Deadlifts

40 Ab Mat Sit Ups
Deadlift weight should stay light.

Score=rounds+reps

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

“Rich-Inside”

For Time:

13 Squat Snatches 155/105

-into-

10 Rounds:

10 Pull Ups

100m Row

-into-

13 Squat Cleans 155/105
Time cap:30

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press

Build to 70-75% and complete 5×5.

Metcon

Metcon (AMRAP – Reps)

Part A:

10-9-8-7-6-5-4-3-2-1

HSPU

Dbl DB Front Squats

Time cap:10 mins

-rest 2 mins-

Part B:

AMRAP x 3

25 Dbl DB Thrusters

Max Wall Walks
Score=wall walks