Month: May 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Bent Over Row

In 10 mins build to a 1 rep. Then back off to 65-75% and complete 5×3

Metcon

Metcon (4 Rounds for time)

Every 4:00 (x 4 Rounds)complete:

400m Run

3 Deadlifts

5 Strict Pull Ups
Score=time each round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for calories)

Complete:

2 x 15mins at 105% of 20m Watt Test
Rest 5 mins between sets.

Score=calories each set

CrossFit Wig Wag – CrossFit

Weightlifting

Clean

Find a heavy 2 rep. Does not have to be TnG.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 15

35 DUs

1 Hang Squat Clean

4 Bar Facing Burpees

35 DUs

2 Hang Squat Cleans

4 Bar Facing Burpees

35 DUs

3 Hang Squat Cleans

4Bar Facing Burpees
Continue adding 1 rep to the barbell every round.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

400m Machine

200m Run

10 Shoulder to Overhead
Time cap: 23 mins

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Complete the following complex:

2 Front Squats + 1 Split Jerk
3@60%

2@70%

1@75%

1@80%

1@85-90%

*percentages are off of your split jerk

Metcon

Metcon (Time)

For Time:

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

Wall Balls

Toes to Bar

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

Wall Balls

Toes to Bar
Time cap:16