Month: December 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

E3MOM x 15

5 Back Squats
@70-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

10 Wall Balls

10 DB OH Lunges

10 Box Jumps

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Ass Bike EMOM x 10

1-12/9 Cals

2-15/12 Cals

3-20/15 Cals

4-Rest

5-Rest

Row EMOM x 10

1-15/12 Cals

2-20/15 Cals

3-25/18 Cals

4-Rest

5-Rest

Ski EMOM x 10

1-15/12 Cals

2-20/15 Cals

3-25/18 Cals

4-Rest

5-Rest
Score=successful rounds completed

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

10 Sets:

3 BTN Snatch Grip Push Presses + 1 OH Squat
All sets done ~60-70%

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Right KB Snatch

Left KB Snatch

1-1-2-2-3-3-4-4-5-5

Wall Walks

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

500m Ski

40 Ab Mat Sit Ups

3 Rds of Cindy
1 Rd of Cindy-

5 Pull Ups

10 Push Ups

15 Air Squats

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

Every 2:00 x 5

1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12

60/50 Ass Bike Cals

-in remaining time complete:

30 DUs

1 Front Squat

30 DUs

2 Front Squats

30 DUs

3 Front Squats

…
Continue adding 1 rep to the front squats until time runs out.