Month: June 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Power Clean

Touch & go reps

3×3@65%

3×2@75%

1×3@80%

1×2@85%

1×1@90%

Metcon

Metcon (3 Rounds for reps)

3 Rounds of AMRAP x 3mins

20 Wall Balls

15 Pull Ups

-rest 2:00 between rounds

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

10 Rounds:

200m @ recovery pace

100m @ fast pace

*Rest 1:30 between rounds
Score=slowest round (includes 200&100)

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

25 Rower Cals

10 Bike Cals-arms only

10 Single Leg Hip Thrusts-each leg

10 Reverse Grip Barbell Rows

25 V Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Power Snatch + 1 Overhead Squat

Metcon

Metcon (AMRAP – Rounds)

EMOM x 15

3 Cal Ski + 2 30” Box Jumps + 1 Power Snatch
Recommended Weight=~155/105

Score will be how many successful mins you complete.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

4 Rounds

75 Double Unders

15 Thrusters

15/12 Ass Bike Cals

15 Bar Facing Burpees
Time cap: 30

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press

Build to a 3 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

20 Handstand Push Ups

200m Run