Month: November 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 88% FS 1RM

Metcon

Metcon (AMRAP – Reps)

Ladder x 6

3-6-9-12-15-18…

Dbl DB Push Presses

Box Jumps

-rest 1:00-

Ladder x 6

3-6-9-12-15-18…

Wall Balls

Box Jump Overs

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 88% FS 1RM

CrossFit Wig Wag – CrossFit

Warm-up

2 Rounds:

20s OH Opener

20s Active Hang

10s Kip Beats

3 Rounds:

10 Banded Arches

10 Box Hollows

3-5 Unbroken T2B

*toes as high as possible

*looking for correct body positioning and rhythm

Metcon

Metcon (Time)

For Time:

1000m Ski

50 Push Ups

800m Ski

40 Push Ups

600m Ski

30 Push Ups

400m Ski

20 Push Ups

200m Ski

10 Push Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

1000m Ski

50 Push Ups

800m Ski

40 Push Ups

600m Ski

30 Push Ups

400m Ski

20 Push Ups

200m Ski

10 Push Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 8

2 Snatches
Increase weight every round.

If you miss a lift, you must decrease your weight and continue on the next round

Metcon

Metcon (Time)

Every 3:00 x 5

40 Double Unders

12 KB Swings

3 Wall Walks
Score=slowest round