Month: February 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Clean

Build to a 3 rep. Does not have to be touch and go but consecutive.

Metcon

Metcon (Time)

For Time:

21-15-9

Dbl DB Thrusters

C2B Pull Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

E2MOM

3 Wall Walks

10 Hang Snatches

Max Cal Ski
Continue until you hit 125/105 Cals.

time cap: 24 mins

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Front Squat + Jerk Complex

1)6 Front Squats + 1 Jerk

2)5 Front Squats + 1 Jerk

3)4 Front Squats + 1 Jerk

4)3 Front Squats + 1 Jerk

5)2 Front Squats + 1 Jerk

6)1 Front Squat + 1 Jerk
Increase weight each set until you are at a heavy single for both.

*From the rack.

Metcon

Metcon (Time)

For Time:

3 Rounds

12 T2B

24 KB Jerks (12/12)

36 Cal Row
Time cap: 15

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for time)

For Time:

600m Row (easy pace)

200m Row (sprint)

-rest 3:00-

500m Row (easy pace)

200m Row (sprint)

-rest 3:00-

400m Row (easy pace)

200m Row (sprint)

-rest 3:00-

300m Row (easy pace)

200m Row (sprint)

-rest 3:00-

200m Row (easy pace)

200m Row (sprint)
Your score will be each 200m sprint time. (5 total)

Immediately following your easy pace row, reset your machine and complete the sprint. No rest in between but just a reset so you can get your time from your machine.

Accessory Work

3 Rounds:

10 Weighted Step Ups (10 each leg. Do not alternate)

10 BB Back Rack Lunges

10 BB Good Mornings