Month: January 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

Primer Complex:

5 Sets:

1 Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat
Build with each set ending around 70-75%.

*3sec pause in the hole.

Front Squat

5×1@~80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

200m Row

5 Squat Cleans

200m Row

4 Squat Cleans

200m Row

3 Squat Cleans

200m Row

2 Squat Cleans

200m Row

1 Squat Clean

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 3:00 x 10

50 DUs

10 High Box Jumps

1 Snatch @80-90%
Pick power or squat and perform all rounds of that at around 80-90%. Your score will be how many successful lifts you complete.

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift

2×3@55%

2×1@60%

1×5@65%

1×3@70%

2×3@75%

2×1@80%

Metcon

Metcon (Time)

For Time:

3 Rounds

21 Ski Erg Cals

21 Deadlifts

21 ***
***Rd 1-21 Pull Ups/Rd 2-21 HSPU/Rd 3-21 T2B

Time cap:18

CrossFit Wig Wag – CrossFit

Weightlifting

Front Rack Lunge

4×4. Building with each set, ideally finishing around 70-80%.

Back Rack Lunge

4×4. Same as front rack. Build with each set ending around 70-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

15 Unbroken Thrusters

-after each round, complete 5 Devil Presses.
Score is rounds and reps which includes the Devil presses. 20 total reps per round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (No Measure)

Warm Up:

3 Rounds:

50m Machine @ easy pace

-rest :30-

50m Machine @ medium pace

-rest :30-

50m Machine @ fast pace

-rest :30-
Bike Cals-6

Time Cap:10

Metcon (Time)

For Time:

50-40-30-20-10

Machine Calories

*1 Round of Wall Walk Cindy between each set
Wall Walk Cindy-

3 Wall Walks

5 Pull Ups

10 Push Ups

15 Air Squats

Bike Cals:

35-28-21-14-7

Time Cap:35