Month: January 2024

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for time)

Every 5:00 x 5

21/15 Ski Erg Cals

10 Burpee Pull Ups

21/15 Ski Erg Cals
score=time every round

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

In 20:00 find a heavy complex

1 Power Snatch + 1 Hang Snatch

Metcon

Metcon (Time)

For Time:

Buy in: 500m Row

5 Rounds

10 OAA DB Hang Squat Snatch

30 DUs

Buy Out: 500m Row

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Front Squats

8 Burpees over the Bar

6 Front Squats

8 Burpees over the Bar

10 Power Cleans

6 Front Squats

8 Burpees over the Bar

10 Power Cleans

12 Pull Ups

6 Front Squats

8 Burpees

10 Power Cleans

12 Pull Ups

10 Back Squats

6 Front Squats

8 Burpees over the Bar

10 Power Cleans

12 Pull Ups

10 Back Squats

8 Shoulder to Overhead

6 Front Squats

8 Burpees over the Bar

10 Power Cleans

12 Pull Ups

10 Back Squats

8 Shoulder to Overhead

6 Bar Muscle Ups

CrossFit Wig Wag – CrossFit

Weightlifting

Split Jerk (4@55/60/65%
3@70/75/80%
2@85%
1@90%)

Metcon

Metcon (Time)

For Time:

27-21-15-9

Burpee Box Jump

KB Swings

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk