Month: April 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Overhead Squat

In 10 mins, find a heavy 3 rep.

Metcon (Weight)

5 sets:

1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat
Once the 10 mins is up, drop to ~70% of today’s 3 rep and complete the above complex.

Keep your rest 1:00-1:30 between sets.

Metcon

Metcon (3 Rounds for reps)

AMRAP x 4

4 TnG Squat Snatches

8 T2B

-rest 1 min-

AMRAP x 4

3 TnG Squat Snatches

6 T2B

-rest 1 min-

AMRAP x 1

Max Squat Snatches

AMRAP x 1

Max T2B
In the first AMRAP, your snatches will be light. You will add weight for a mod/light weight in the second AMRAP. And then you will keep that weight for the last max set. This set will NOT have to be TnG.

CrossFit Wig Wag – CrossFit

Weightlifting

Sumo Deadlift

Build to a heavy single for today.

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for calories)

Complete 2 sets of:

12min ride or row @ 105% of 20m Watt Test
Rest 5 mins between sets

This week we will score calories each set for fun.

CrossFit Wig Wag – CrossFit

Gymnastics

Metcon (5 Rounds for distance)

For Total Distance:

10-8-6-4-2

Dbl DB Hang Snatches

5-4-3-2-1

Wall Walks

Max Unbroken Handstand Walk

Metcon

Metcon (4 Rounds for distance)

Every 4:00 x 4 rounds

10 Burpees to a target

5 Strict Pull Ups

10 Box Jump Overs

5 Strict Pull Ups

Max Distance Row in time remaining
*Rest 1:00 between intervals

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

1000m Run

10 Squat Cleans

800m Run

8 Squat Cleans

600m Run

6 Squat Cleans

400m Run

4 Squat Cleans

200m Run

2 Squat Cleans
time cap:30

*Increase weight every round.

Weight jump recommendations:

A)

135-155-185-205-225

95-105-125-155-175

B)

115-135-155-175-185

75-95-105-115-125

C)

55-75-95-115-135

45-55-65-75-85