Month: December 2022

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Every 3:00 x 5

30 DUs

20 DB Clean & Split Jerk

100m Machine

*Rest 1:00 between rounds
Score=slowest round

Accessory Work

For Quality:

3 Sets

10 Barbell Bicep Curls

10 Barbell Bent Over Rows

20s Chin Up Hold

1 Set:

5 min Sandbag/DBall Hold

*every time you break you must do 10 push ups

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

1×5@50%

2×4@55%

3×3@60%

4×2@65%

5×1@70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

6 Pistols

6 Chest to Bar Pull Ups

6 Pistols

3 Shoulder to Overhead
Pick a heavy weight for your barbell.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Snatch

1×2@70%

1×2@75%

1×2@80%

-into-

EMOM x 10

1@80%

Metcon

Metcon (6 Rounds for reps)

6 Rounds for Reps (1min on/1min off)

Odd Rds: 12 KB Swings

Even Rds: 6 Deficit HSPU

Max Hang Squat Snatches
Weight should stay light so you can cycle that barbell fast.