Month: December 2023

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 1:30 x 8

Shoulder Press

3@75%

Metcon

Metcon (Time)

For Time:

4 Rounds

10 Pull Ups

20 Dbl DB Box Step Ups

5 C2B Pull Ups

10 Dbl DB Box Step Overs

CrossFit Wig Wag – CrossFit

Metcon

Metcon (3 Rounds for calories)

For Max Calories:

4 Rounds

1:00 on/1:00 off
*You will complete 4 rounds on a machine then switch until you complete 4 rounds on all 3 machines.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Power Clean + 1 Hang Power Clean + 1 Jerk

Metcon

Metcon (AMRAP – Reps)

Ladder x 10

2 Power Cleans

2 Shoulder 2 OH

2 Burpees over the Bar
*add 2 reps every round.

Light/mod weight.

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

1 Power Clean + 1 Hang Power Clean + 1 Jerk

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 6:00 x 4

30 Ass Bike Cals

60 DUs

Max Devil Presses (odd rounds)

Max Wall Walks (even rounds)