Month: December 2022

CrossFit Wig Wag – CrossFit

12 Days of Christmas (Time)

1 SDLHP 95/65

2 Thrusters

3 Power Cleans

4 Pistols

5 Power Snatches

6 Pull Ups

7 T2B

8 KB Swings 50/35

9 OH Squats

10 Double Unders

11 Burpees

12 OH Lunges

CrossFit Wig Wag – CrossFit

Weightlifting

1RM Overhead Squat (Total Weight)

Overhead Squat (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

40 Double Unders

20 DB Overhead Squats (10/10)

20 Ab MatSit Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Distance)

For Distance:

5 Rounds

3:00 Max Meters Row

-rest 3 mins after each round-
Score=worst interval

CrossFit Wig Wag – CrossFit

Weightlifting

Clean and Jerk

5×1 Clean & Push Press @60%

5×1 Clean & Push Jerk @70%

5×1 Clean & Split Jerk @80%

%s off of 1RM C&J

Metcon

Metcon (Time)

For Time:

3 Rounds

15/12 Ass Bike Cals

5 Bar Muscle Ups

3 Clean & Jerks
Row/ski: 20/15 cals

Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Reps)

Part A:

5 Rounds:

8 OAA Devil Presses

4 Wall Walks

-in remaining time-

Part B:

2-4-6-8-10…

Power Snatches

Bar Facing Burpees
Time cap: 20

Score= reps in Part B

Accessory Work

For Quality:

3 Sets

20s Empty BB Overhead Hold

-rest 10s-

20s Shoulder Press

-rest 10s-

3 Sets

20s Banded Hanging Knee Raise Hold

-rest 10s-

20s Air Squats

-rest 10s-

3 Sets

20s Hollow Hold

-rest 10s-

20s V Sits

-rest 10s-