Month: December 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (1×1)

In 20 mins, build to a 3 rep

Metcon

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

Ass Bike Cals

2-4-6-8-10-12-14-16-18-20

OAA DB Hang Snatch
Row/Ski Cals:

30-27-24-21-18-15-12-9-6-3

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

8 Burpees

4 Cleans

2 Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk (5@50/55/60%
4@55/60/65%
3@60/65/70%
1@75/80/85%)

Metcon

Metcon (Time)

For Time:

3 Rounds

200m Row

21 Dbl Db Thrusters

200m Row

9 Deficit HSPU

CrossFit Wig Wag – CrossFit

Weightlifting

Power Clean (1×1)

In 20 mins, build to a heavy single.

Metcon

Metcon (Time)

For Time:

10 Rounds

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Jerk

2 Strict Pull Ups

3 Toes 2 Bar

CrossFit Wig Wag – CrossFit

12 Days of Christmas on Grand (Time)

For Time:

1 Bar Muscle Up

2 Thrusters 95/65

3 Power Cleans

4 Power Snatches

5 Deadlifts

6 Pull Ups

7 Toes 2 Bar

8 KB Swings

9 OH Squats

10 Goblet Squats

11 Burpees

12 Shoulder 2 Overhead