Month: September 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Squat Clean (3@50%
2@55%
1@60%
3@65%
2@70%
1@75%
1@80%
1@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

10-8-6-4-2

Front Squats

Burpees over the Bar

HSPU
You will complete 10 down to 2 then add weight to your barbell and complete 10 to 2 again. You will continue adding weight until time runs out.

Recommended weight jumps:

A:

95-135-155-185-225

65-95-105-125-145

B:

75-115-135-155-185

55-75-95-105-125

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

20 Sets:

200m Run
Rest :30s between sets.

Accessory Work

Metcon (No Measure)

4 Rounds:

6 Back Squats @60%

8 Deadlifts @60%

10/7 Ass Bike Cals

12 DB Bench Press
After each round complete:

15s R&L Side Plank

15 Hanging Knee Raises

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets for Load:

100m DB Farmers Carry

1:00 Dball/Sandbag Bear Hug Hold
Rest 10-20s between movements.

Rest as needed between sets.

Build with each set on both DBs and object hold.

Record your DB weight.

Metcon

Metcon (Time)

For Time:

10 Bear Complexes

50 Ab Mat Sit Ups

8 Bear Complexes

40 Ab Mat Sit Ups

6 Bear Complexes

30 Ab Mat Sit Ups

4 Bear Complexes

20 Ab Mat Sit Ups

2 Bear Complexes

10 Ab Mat Sit Ups
Time cap: 18

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 1:30 x 10

1 Push Press + 1 Push Jerk
Build with each set. Goal~75-80%.

Metcon

Metcon (2 Rounds for reps)

AMRAP x 5

15 Cal Row

20 DUs

5 Dbl DB S2OH

-rest 2:00-

AMRAP x 5

15 Cal Ass Bike

20 DUs

5 Dbl DB Thrusters

CrossFit Wig Wag – CrossFit

Metcon

Schmalls (Time)

For Time

800 meter Run

Then 2 Rounds of:

50 Burpees

40 Pull-Ups

30 Pistols

20 Kettlebell Swings (1.5/1 pood)

10 Handstand Push-Ups

Then, 800 meter Run