Month: January 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press

5×3@75-80%

Metcon

Metcon (AMRAP – Rounds)

EMOM x 4

Min 1: 15 DB Bench Presses

Min 2: 30 DUs + 10 KB Hang Snatches

Min 3: 15 T2B

Min 4: Rest
KB Hang Snatches do not have to alternate. 5 on right. 5 on left.

Score=successful minutes completed. Max mins = 12

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

30/21 Ass Bike Cals

1 Round of Heavy DT

20 Bar Facing Burpees

1 Round of Heavy DT

10 Wall Walks

1 Round of Heavy DT

20 Bar Facing Burpees

1 Round of Heavy DT

30/21 Ass Bike Cals
DT=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

1×3@50%

1×3@55%

2×2@60%

2×2@65%

3×1@70%

3×1@75%

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

In 4:00 complete:

30 Box Jump Overs

-in remaining time

AMRAP:

10 HSPU

10 KB Swings

*Rest 1:00 between rounds

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press

Build to a heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 13

40 DUs

5 Push Jerks @ 65%

-Rest 1:00 after each round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rounds:

20 Ass Bike Cals

10 Pistols

5 Atomic Abs
Time cap: 25 mins

Rower/Ski-30 Cals

Accessory Work

2 Rounds:

16 Barbell Floor Presses

16 Alt. Dbl DB Bicep Curls (8R/8L)

6-8 Wide Grip Strict Pull Ups

16 Seated Banded Lat Pull Downs