Month: April 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Push Jerk + 2 Split Jerks

Metcon

Metcon (Time)

For Time:

5 Rounds

30 Double Unders

10 Clusters

10 Burpee C2B Pull Ups
Time cap:15

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift

5×4@70-80%

Metcon

Metcon (Time)

For Time:

3 Rounds

400m Run

12 Deadlifts

21 Ab Mat Sit Ups
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for time)

Complete:

5x 2:00 Bike or Row @105% of 3m Average Watts
*rest 5:00 between sets

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

EMOM x 10

4 High Box Jumps + 2 Power Cleans (~70-80%)

Metcon

Metcon (Time)

For Time:

2 Rounds

36 DUs

6 Wall Walks

18 OA DB Snatches

-rest 2 mins-

2 Rounds

36 DUs

12 HSPU

18 OA DB Clean & Jerks
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20

20 Cal Row

20 Back Squats

20 Pull Ups