Month: November 2023

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

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Rounds

3 Shoulder 2 Overhead

6 Deadlifts

9 Burpees over the Bar

12/9 Ass Bike Cals
15/12 Row&Ski Cals

Mod/heavy barbell weight

Time cap:40

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 85% FS 1RM

Metcon

Metcon (Time)

For Time:

21-15-9

Hang Cleans

Toes 2 Bar

Hang Snatches

Pull Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

2 Front Squats + 4 Back Squats
All sets @ 85% FS 1RM

Metcon

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

3 Front Squats + 6 Back Squats
83% Front Squat 1 RM

Metcon

Metcon (AMRAP – Reps)

Ladder x 12

12 Deadlifts

6 HSPU

1 Thruster
*Add 1 rep to the thrusters every round. (1-2-3-4-5-6..)

Moderate barbell weight.

Score=thruster reps only