Month: May 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

Find a heavy single.

Metcon

Metcon (Time)

For Time:

5 Rounds

55 DUs

5 Bar Muscle Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

E5MOM

Starting at 65% of your 20M watt average, increase your power output by 20W every 5 mins.
Time cap: 40 mins

This week we will not continue for the full time, once you cannot maintain the power output then you will record that time and finish with accessories.

Accessory Work

3 Rounds:

10 Smash Head DB Bench Press

8 DB Flys

6 Skull Crushers

3 Rounds:

10 Barbell Bicep Curls

10 Barbell Reverse Grip Bent Over Rows

5 Chin Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Snatch

5×3@70-80%

Rest 1:30-2:00 between sets. You may drop the barbell between reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18

400m Run

18 OAA DB Hang Snatches

18 Push Ups

36 Air Squats

CrossFit Wig Wag – CrossFit

Metcon

Metcon (3 Rounds for time)

Each Section for Time:

0:00-10:00 complete:

50 Ass Bike Cals

3 Rounds of DT

10:00-20:00 complete:

50 Ass Bike Cals

2 Rounds of DT

20:00-30:00 complete:

50 Ass Bike Cals

1 Round of DT
DT= 12 Deadlifts+9 Hang Power Cleans+6 Push Jerks

Once a section is completed, you will rest the remainder of the time.

You will begin the first 3 rounds at a manageable weight and increase each section as rounds of DT go down.

Score=time for each section

Weight suggestions:

A)

155-185-205

105-125-145

B)

135-155-185

95-105-125

C)

95-115-135

65-85-95