Month: June 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press

5-5-3-3-1-1-1

Your goal today is to hit ~90%.

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

3-6-9-12-15-etc

T2B

Shoulder to Overhead

CrossFit Wig Wag – CrossFit

Metcon

Metcon (4 Rounds for time)

4 Sets:

200m @ fast pace

200m @ recovery pace

400m @ fast pace

*Rest 3 mins between sets
Score=400m runs

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP X 10

15/12 Cal Bike

10 DB Alt Renegade Rows

8 Goblet Squats

6 Dbl DB Push Presses

-rest 2:00-

AMRAP x 10

1:00 Plank

6 Chin Ups

8 DB Hameer Curls

10 DB RDLs

CrossFit Wig Wag – CrossFit

Weightlifting

Hang Snatch

In 20 mins, build to a heavy single.

Metcon

Metcon (4 Rounds for reps)

For Max Reps x 4 Rounds

Min 1: Max Handstand Walk

Min 2: Rest

Min 3: Max Ring Dips

Min 4: Rest
Modification for HSW=

1-wall walks

2-walk around box

Modification for Ring Dips=

1-band assisted

2-dips on box

Score=max reps each round

Every 5ft=1 rep

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

250-500-750-1000-750-500-250

Rower Meters

*After each set complete:

1 Round:

10 HSPU

15 Box Jump Overs

20 DB Snatches
Time cap:35

CrossFit Wig Wag – CrossFit

Weightlifting

Front Rack Lunge

1×4@50%

1×2@55%

1×4@60%

2×2@65%

1×4@70%

3×2@75%

Each set is total reps. Example 4 reps=2 on each leg (alternating)

If you do not have percentages, you will build to a 2 rep.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap:18