Month: October 2023

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 1:30 x 10

Snatch + Hang Snatch

Snatch + Overhead Squat
You will build each round. You may drop the bar between complexes but must complete all movements in 1:30.

Metcon

Metcon (Time)

For Time:

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

Toes 2 Bar

OA Devil Press

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

30 Ski Erg Cals

30 OAA DB Hang Clean & Jerks

30 High Box Jump Overs

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

6 Front Squats + 12 Back Squats
All sets done at 65% of FS 1 RM.

Metcon

Metcon (Time)

For Time

3 Rounds:

40 DUs

300m Run

20 Wall Balls

10 Overhead Lunges

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

6 Front Squats + 12 Back Squats
63.5% of Front Squat 1RM.

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

1-2-3-4-5-6-7-8…

Burpee Chest 2 Bar Pull Ups

2-4-6-8-10-12-14-16…

Ass Bike Cals
Increase Burpee C2B by 1 rep.

Increase bike by 2 calories.

Rower&Ski Cals will remain the same.

CrossFit Wig Wag – CrossFit

Warm-up

20 Prone PVC Lifts

20 Overhead Thoracic Opener

4 Sets:

20 Standing Hollow Pull Downs

5 Hollow IYT

3 Sets:

30s Hollow Hold Lat Pull Downs

30s Standing Banded Arch Hollows

Metcon

Metcon (AMRAP – Rounds)

AMRAP x 20

400m Run
Work:rest-1:1

Every 400=1 rep. Must be back before time runs out for it to count.

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

6 Seated Barbell Front to Back Presses

12 V Sits

6/6 (1) DB Strict Press

-immediately into-

AMRAP X 10

12 Barbell RDLs

24 Ab Mat Sit Ups

6/6 Bulgarian Split Squats