Month: March 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:
1 Hang Clean + 1 High Hang Clean + 1 Front Squat

Metcon

Metcon (Time)

For Time:

Buy In: 30/25 Ass Bike Cals

-into-

3 Rounds:

10 Power Cleans

10 T2B

20 Wall Balls

-into-

Buy Out: 30/25 Ass Bike Cals
Time cap: 18

Rower&Ski:40/30Cals

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for time)

Complete:

2x 10min Row or Bike @ 105% of 20m Average Watts
*rest 5:00 between sets

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press

Build to a heavy single for today

Metcon

Metcon (Time)

For Time:

7 Rounds

14 Dbl DB Deadlifts

14 Dbl DB Alt Shoulder Presses
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Calories)

For Max Reps:

In 4 mins complete:

60 DUs

12 Burpees to a target

8 Snatches

-1min rest-

In 4 mins complete:

60 DUs

12 Burpees to a target

6 Snatches

-1min rest-

In 4 mins complete:

60 DUs

12 Burpees to a target

4 Snatches

-1min rest-

In 4 minscomplete:

60 DUs

12 Burpees to a target

2 Snatches

-1min rest-

In 4 mins complete:

60 DUs

12 Burpees to a target

Max Snatches
Increase weight for each interval. Start with a moderately “easy” weight and end at a moderately heavy weight.

Score=max heavy snatches

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat (4×4@80%)

Metcon

Metcon (Time)

For Time:

3 Rounds

400m Run

20 KB OH Squats (10/10)

20 KB Swings
Time cap:12