Month: May 2023

CrossFit Wig Wag – CrossFit

Metcon

Today is Day 1 of endurance training on foot.

Each Thursday, there will be a running piece programmed and an accessory WOD. You are not required to do both. The accessory work is only for those choosing not to run.

Metcon (Time)

8 Sets:

200m Sprint

200m Recovery Run
Keep track of each 200m sprint (not recovery run) and record your slowest time.

Accessory Work

Metcon (No Measure)

AMRAP x 15

2:00 Machine

10 DB Hammer Curls

10 DB Strict Press

20 Farmers Hold Lunges

10 DB Hammer Curls

10 DB Strict Press

Rest :90

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Clean + 2 Hang Cleans
Build to a heavy complex for today

Metcon

Metcon (Time)

For Time:

3 Rounds

5 Burpee Box Jump Overs

5 Clean & Jerks

10 Bar Facing Burpees

10 Front Rack Lunges

15 Burpees to a Target

15 Deadlifts
Time Cap: 18

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

6 Sets:

3 Push Presses + 3 Push Jerks
Build weight with each set. 6 sets ONLY.

Metcon

Metcon (Calories)

Every 1:30 x 10

1-2-3-4-5-6-7-8-9-10

Dbl DB Shoulder to Overhead

30 Double Unders

Max Machine Calories
Score=total calories

CrossFit Wig Wag – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

10-8-6-4-2

Behind the Neck Push Press

2-4-6-8-10

Overhead Squat
You will complete 10 BTN presses + 2 OHS in your first set and follow the rep scheme as you go.

This is not for time so do not rush.

Complete this at 55-60% of your push press.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

100 Double Unders

20 Dbl DB Step Overs

10 Devil Presses