Month: July 2023

CrossFit Wig Wag – CrossFit

Metcon

Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (2×5@50%
2×4@55%
2×3@60%
1×3@65%
1×4@70%
1×5@75%
)

Metcon

Metcon (Time)

For Time:

21 Squat Cleans

300m Row

7 Wall Walks

15 Squat Cleans

300m Row

5 Wall Walks

9 Squat Cleans

300m Row

3 Wall Walks

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift (10×3 )

Build with each set ending at ~100% of your 3RM.

Metcon

Metcon (Time)

For Time:

10 Rounds:

5 KB Hang Snatches

5 HSPU

-into-

10 Rounds:

5 KB Swings

5 Chest 2 Bar Pull Ups
Time cap: 18

*KB Hang Snatches do not have to alternate. Do Round 1 all snatches on your right then round 2 do all snatches on your left and so on.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

300m Run
*Rest 1:00 between runs

Accessory Work

Metcon (No Measure)

For Quality:

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

DB Bench Press

20 Hollow Rocks

100m Row

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

Dbl DB Bent Over Rows

20 V sits

100m Row

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

EMOM x 12

Odd Mins: 1 Snatch

Even Mins: 3 Cleans
Every odd min, you will increase weight. You will be snatching and cleaning the same weight.

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

10 OAA Devil Presses

50 DUs

10 Burpee Box Jump Overs
Score=time each round