Month: February 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Find a heavy complex of:

1 Tempo Deadlift + 1 Deadlift
Tempo=3s up and 3s down

*You must stay connected to the bar.

Metcon

Metcon (4 Rounds for calories)

For Calories:

0:00-2:00

10 Deadlifts (light/mod)

Max Ski Calories in remaining time

2:00-4:00

Rest

4:00-6:00

10 Deadlifts (mod)

Max Ski Cals

6:00-8:00

Rest

8:00-10:00

10 Deadlifts (mod/heavy)

Max Ski Cals

10:00-12:00

Rest

12:00-15:00

10 Deadlifts (heavy)

Max Ski Cals
*increase weight every interval.

Score=calories every round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

5 Burpees over the Bar

4 Front Squats

3 HSPU

2 BMU

1 Cluster

CrossFit Wig Wag – CrossFit

Weightlifting

Snatch

1×3@50%

1×3@60%

1×1@70%

1×3@75%

1×2@80%

1×1@85%

Metcon

Metcon (Time)

For Time:

12 Rounds

1 Squat Snatch

3 Clean & Jerks

30 DUs
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

9/6 Ass Bike Cals

8 Dbl DB Shoulder Presses

15/12 Rower Cals

8 Dbl DB Deadlifts

15/12 Ski Erg Cals

8 Dbl DB Rows
We are combining active recovery and accessory work as one today.

Whether you are participating in the Open on Friday or not, determine your intensity on how you feel today.