Month: September 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press (1×3@60%
1×3@65%
1×2@70%
1×2@75%
2×3@80%
2×2@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

40 DUs

30 Wall Balls

20 Shoulder to Overhead

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 sets:

200m @ 1 mile pace

200m @ recovery pace

rest 3:00

6 sets:

50m @ sprint pace

50m @ recovery pace

Accessory Work

Metcon (No Measure)

5 sets:

10 OA DB Bench (each)

10 Banded Lower Pec Flys

10 OA DB Shoulder Press (each)

5 sets:

10 OA DB Bent Over Rows

10 Banded Lat Pull Downs

10 DB Pull Overs

*Optional:

Find a weighted Strict Pull Up

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (In 20 mins, build to a heavy single
*We are retesting this before we start suicide squats in October. )

Metcon

Metcon (Time)

Every 3:00 x 4 complete:

10 Goblet Squats

12/9 Ass Bike Cals

10 Air Squats

12/9 Ass Bike Cals
Score=slowest round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP x 22

2-4-6-8-10

Burpee Pull Ups

Dbl DB Step Overs

-into-

2-4-6-8-10

Wall Walks

Burpee Box Jump Overs

-into-

AMRAP in remaining time:

Devil Presses

CrossFit Wig Wag – CrossFit

Weightlifting

Clean (Build to a 3 rep. )

Does not have to be TnG but must be consecutive.

Metcon

Metcon (Time)

For Time:

400m Run

1 Round of Macho Man

400m Run

2 Rounds of Macho Man

400m Run

3 Rounds of Macho Man

400m Run

4 Rounds of Macho Man
Macho Man=

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

time cap: 18