Month: August 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Clean (1×1)

Build to a heavy single for today

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Cleans

10 Toes 2 Bar

15 Ass Bike Cals
Time cap:18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

400m Run @ moderate pace

400m Run @ recovery pace

400m Run @ moderate/fast pace

-rest 1:00-

400m Run @ moderate pace

300m Run @ recovery pace

400m Run @ moderate/fast pace

-rest 1:00-

400m Run @ moderate pace

200m Run @ recovery pace

400m @ moderate/fast pace

-rest 1:00-

400m Run @ moderate pace

100m @ recovery pace

400m @ Moderate/fast pace

CrossFit Wig Wag – CrossFit

Weightlifting

Terror Squats (8×8
)

Complete 8 sets on each side.

1 DB + 1 KB

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12

2-4-6-8-10-12…

KB Complexes

*5 Shuttle Runs after each set
KB Complex=

1 Row + 1 Clean + 1 Reverse Lunge

*1 KB and you must complete all complexes on both R&L.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

4 Rounds

400m Run

30 Push Ups

45 Air Squats

60 KB Swings

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

3 DB Snatches + 2 DB Hang Snatch + 25ft OH Lunge
One DB. Must be successful on both your right & left with the same weight.

Metcon

Metcon (5 Rounds for reps)

EMOM x 15

Min 1: 50 DUs

Min 2: 5 Wall Walks + Max Burpees

Min 3: Rest
Score=burpees every round