Month: May 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Squat Snatch

3@60%

2@65%

1@70%

3@70%

2@75%

1@80%

3@80%

2@85%

1@90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

10 OAA DB Hang Squat Snatches

10 T2B

100m Suitcase Carry

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for calories)

Complete:

5 x 3:00 @105% of 3min Watt Test
*Rest 5:00 between sets.

Score=calories each set

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk

3@65%

3@70%

3@75%

2@70%

2@75%

2@80%

1@75%

1@80%

1@85%

Metcon

Metcon (Time)

For Time:

50 Wall Balls

40 Cal Row

30 Power Cleans

20 Burpees over the Bar

10 Wall Walks

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Calories)

AMRAP x 30

Max Ass Bike Cals
EMOM complete:

Mins 1-10: 5 Pull Ups

Mins 11-20: 10 Push Ups

Mins 21-30: 15 Air Squats

Score=calories accumulated in 30 mins

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

5@65%

4@70%

3@75%

5@70%

4@75%

3@80%

Metcon

Metcon (Time)

For Time:

6 Rounds

100m Run

50 Double Unders

5-5-3-3-1-1

Front Squats
Rounds 1&2-mod weight

Rounds 3&4-mod/heavy weight

Rounds 5&6-heavy weight

*Front squats will come from the floor so you must clean it and stand tall before squatting. No squat cleans allowed.

time cap: 15