Month: April 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press

5×5 @70%

complete a set every 2:00

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

10-20-30-40-50-60-70-80…

Double Unders

10 Shoulder to Overhead

10 Front Rack Step Back Lunges
Continue adding 10 jumps every round until time runs out.

CrossFit Wig Wag – CrossFit

Metcon

HAPPY BIRTHDAY COURTNEY!

Olympic Weightlifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 rep max)

Clean & Jerk (1 rep max)

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Every 5:00 for 30:00:

Start at 65% of your 20m Average Watts, every 5:00 increase your power output by 20W.
If you fail to hold a certain watt, drop down 40W and start again. Your score will be your successful mins of increasing your power output. Goal would be a perfect 30mins.

No resting for the entire 30 min time cap.

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat

In 10 mins, find a heavy single for today. Once time runs out, decrease to 90% of todays single and complete 3×3.

Metcon

Metcon (AMRAP – Rounds)

EMOM x16

Min 1: 15/12 Ski Erg Cals

Min 2: 15 OHS

Min 3: 15 Hang Snatches

Min 4: Rest
Score=total successful rounds (12 total)

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

10 OAA Devil Presses

15 T2B

20 OA DB Push Presses (10/10)

25 Goblet Squats

200m Run