Month: July 2023

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds)

EMOM x 25

Min 1: 5 Clean & Jerks

Min 2: 15/12 Cal Row

Min 3: 3 Snatches

Min 4: 1 Rd of Nate

Min 5: Rest
Nate=2 Ring Muscle Ups + 4 HSPU + 8 KB Swings

Score=successful rounds

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift

5×8

Build with each set ending around 70%

Metcon

Metcon (Time)

For Time:

3 Rounds

200m Run

100m Farmers Carry

10 Deadlifts
Time cap: 12 min

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press

Find a heavy single.

Metcon

Metcon (3 Rounds for reps)

AMRAP x 3

25/20 Ass Bike Cals

Max OA Devil Presses

-rest 1:00-

AMRAP x 3

25/20 Ass Bike Cals

Max Barbell S2OH

-rest 1:00-

AMRAP x 3

25/20 Ass Bike Cals

MaxBar Facing Burpees
Score=reps each AMRAP

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

4 Sets

800m Run

*Rest 4:00 between sets
Pick a pace today and keep it.

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

12 Ski Erg Cals

12 KB Gorilla Rows

12 Russian KB Swings

12 V Ups

-rest 3:00-

AMRAP x 12

12/9 Ass Bike Cals

12 Single Leg DB Step Ups (12 R&L)

12 KB RDLs

20s L Hang Hold

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

2 Cleans + 1 Front Squat + 1 Hang Clean

Metcon

Metcon (Time)

For Time:

3 Rounds

100 Double Unders

500m Row

20 OA DB Hang Squat Cleans
Time Cap: 18