Month: July 2023

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

5 Push Presses

10 Back Squats

15 Wall Balls

20 Cal Ski

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

3 Strict Presses + 1 Split Jerk
2@60%

2@65%

3@70%

2@75%

1@80%

Complex percentages are off of your strict press.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Strict Presses

5 Strict Pull Ups

200m Run
Time cap: 15

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (No Measure)

For Quality:

1 Snatch + 1 Below the knee Snatch + 1 Hang Snatch
You will have 10 mins to build on this complex. This is not meant for PR attempts but for technical lifts.

Once time is up, you will complete the following EMOM off of what your heaviest technical complex was.

Metcon (Weight)

EMOM x 12

Min 1: 1 Snatch

Min 2: 1 Below the knee Snatch

Min 3: 1 Hang Snatch
Use 90-100% of todays complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

10/7 Ass Bike Cals

10 Pull Ups

10 Deadlifts

CrossFit Wig Wag – CrossFit

Metcon

1 Mile Time Trial (Time)

For Time:

1 Mile Run

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8

30s Standing Arms Only Ass Bike

8 Ring Rows (feet elevated)

4 Chin Ups

8 Barbell Bent Over Rows

-rest 2:00-

AMRAP x 8

30s Legs Only Ass Bike

8 Reverse Lunges (4/4 Front foot elevated)

4 High Box Jumps

8 Tempo Front Squats

Announcements

Jump Rope Clinic-July 20th-first 20 mins of every class!

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat

1×2@85%

1×2@90%

1×2@95%

1×8@70%

*Take your time and build to your first working percentage. These are heavy so make sure you are warmed up to these weights.

Record your set of 8.

Metcon

Metcon (Time)

For Time:

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

Barbell Back Rack Lunges

HSPU
Time cap: 12