Month: November 2023

CrossFit Wig Wag – CrossFit

Warm-up

EMOM x 9

Min 1-8 DB Bench Press

Min 2-8 DB Bent Over Rows

Min 3-16 Banded Lat Pull Downs

Metcon

Metcon (Time)

For Time:

30 Rounds

5 Burpees

3 Pull Ups
time cap:25

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 8

1 Push Press + 1 Push Jerk
Goal is to build to ~80-85%.

Metcon

Metcon (Time)

For Time:

48 Rower Cals

6 Push Jerks

36 Rower Cals

6 Push Jerks

24 Rower Cals

6 Push Jerks

12 Rower Cals

6 Push Jerks
time cap:15

Weight should be around 80% of what you hit in todays complex.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 8

1 Power Clean + 1 Hang Squat Clean
Goal is to build to ~80-85%.

Metcon

Metcon (Time)

For Time:

18/15 Rower Cals

6 Hang Squat Cleans

18/15 Rower Cals

6 Hang Squat Cleans

18/15 Rower Cals

3 Hang Squat Cleans

18/15 Rower Cals

3 Hang Squat Cleans
time cap:10

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24

9 Devil Presses

36 Double Unders

9 Dbl DB S2OH

36 Ab Mat Sit Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

1 Front Squat + 2 Back Squats
All sets done at 90% of FS.

LAST DAY OF SUICIDE SQUATS!

Metcon

Metcon (Time)

For Time:

10 Power Clean & Jerks + 5 Front Squats

-rest 2:00-

8 Power Clean & Jerks + 4 Front Squats

-rest 2:00-

6 Power Clean & Jerks + 3 Front Squats

-rest 2:00-

4 Power Clean & Jerks + 2 Front Squats

-rest 2:00-

2 Power Clean & Jerks + 1 Front Squats
The goal is to stay connected to the barbell for all reps. Unbroken C&J immediately into your squats without dropping the bar.

*Increase weight each set.