Month: February 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (1×4@70%
1×3@80%
1×2@90%
1×3@85%
1×2@90%
1×2@90+%)

Metcon

Metcon (AMRAP – Rounds)

Every Min for as Long as Possible:

5 Burpees + 10 Wall Balls
Time cap:15

If you cannot complete the work in the minute. Take a minute off and begin again.

Your score will be total consecutive successful rounds.

CrossFit Wig Wag – CrossFit

Metcon

Back Squat Barbara (Time)

For Time:

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

5 Back Squats (225/155)
Time cap:40

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Hang Clean + 1 Power Clean
Build to a heavy complex.

*You may reset before your power clean but you may not walk away.

Metcon

Metcon (Time)

For Time:

3 Rounds

500m Row

15 OAA DB Hang Cleans

10 OA OH Lunges

15 OAA DB Hang Snatches
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Accessory Work

3 Rounds for Quality:

10 Single Arm Banded Lat Pull Downs (seated)

8 Single Arm Ring Rows (8 each)

6 DB Hammer Curls

2-4 Strict Pull Ups

CrossFit Wig Wag – CrossFit

Metcon

“It’s A Trap” (5 Rounds for calories)

5 Rounds:

Every 5:00

:30 Max Calorie Assault Bike