Month: March 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:30 for 5 sets

Set 1: 1 Squat Clean + 5 Push Jerks

Set 2: 2 Squat Cleans + 4 Push Jerks

Set 3: 3 Squat Cleans + 3 Push Jerks

Set 4: 4 Squat Cleans + 2 Push Jerks

Set 5: 5 Squat Cleans + 1 Push Jerk
~75-85% of your C&J

*You do not necessarily have to do these movements unbroken with the weight you choose but it is encouraged to aim for unbroken push jerks. Keep squat cleans as singles and if you have to break up the push jerks that’s ok.

Metcon

Metcon (5 Rounds for calories)

Every 2:00 x 5 sets

6 Front Rack Lunges

5 Burpees over the Bar

4 Front Squats

Max Machine Cals

*1 min rest between rounds

CrossFit Wig Wag – CrossFit

Metcon

Day 2 of baseline testing. If you rowed last week you will do the assault bike today and if you biked last week, row today. We will start the first programmed workouts next week.

20min Rower Watts Test (AMRAP – Reps)

For Watts:
20min Rower

3min Rower Watts Test (AMRAP – Reps)

For Watts:
3min Rower

1min Rower Watts Test (AMRAP – Reps)

For Watts:
1min Rower

CrossFit Wig Wag – CrossFit

Gymnastics

Metcon (7 Rounds for distance)

EMOM x 14

Min 1: 3 Dbl DB Hang Snatches + 3 Dbl DB Push Presses + Max HSW

Min 2: Rest
Score=your distance accumulated throughout the EMOM. You must complete unbroken 5ft increments for it to count.

modification-Wall Shuffle (shuffle 3 steps to your right then 3 to your left and so on. This can be done facing out or facing towards the wall)

Metcon

Metcon (Time)

For Time:

21-15-9

Wall Walks

Toes to Bar
Time cap: 18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

200m Row

20 DUs

5 Burpee Box Jumps

400m Row

40 DUs

10 Burpee Box Jumps

600m Row

60 DUs

15 Burpee Box Jumps

800m Row

80 DUs

20 Burpee Box Jumps

1000m Row

100 DUs

25 Burpee Box Jumps

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk

Metcon

Metcon (AMRAP – Reps)

Ladder x 12

1 Thruster

1 Chest to Bar Pull Up

3 Wall Balls

2 Thrusters

2 Chest to Bar Pull Ups

6 Wall Balls

3 Thrusters

3 Chest to Bar Pull Ups

9 Wall Balls
Continue adding 1 rep to thrusters & C2B and 3 reps to WBs until time runs out.