Month: November 2023

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

15 Line Facing Burpees

15 Wall Balls

15 Pull Ups

*rest 1:00 after each round

CrossFit Wig Wag – CrossFit

Weightlifting

Hang Clean (1×3)

Build to a 3 rep.

Metcon

Metcon (Time)

For Time:

40 Rower Cals

25 Thrusters (weight A)

20 Rower Cals

50 Thrusters (weight B)
Weight A will be a light load for you while weight B will be an empty barbell. So you will go light to super light.

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (1×1)

Build to a heavy single

Metcon

Metcon (3 Rounds for reps)

For Max Reps:

0:00-3:00

21 HSPU

21 Dbl DB Deadlifts

Max Box Jumps

-rest 1:00-

4:00-7:00

15 HSPU

15 Dbl DB Deadlifts

Max (1)DB Step Ups

-rest 1:00-

8:00-11:00

9 HSPU

9 Dbl DB Deadlifts

Max Dbl DB Step Overs

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (1×1)

Build to a heavy single

Metcon

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (1×1)

Build to a heavy single