Month: January 2024

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

400m Row

25 DUs

400m Row

50 DUs

400m Row

75 DUs

400m Row

100 DUs
Continue adding 25 DUs until time runs out.

100m=1 Rep

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat (3×3@75-80%
1x max reps@50%)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 18

1- 25 Air Squats/20 Pistols/25 Air Squats

2- 12/9 Ass Bike Cals

3- 10 Box Jumps

4- 12/9 Ass Bike Cals

5- 20 Goblet Squats(light)/10 Goblet Squats(heavy)/20 Goblet Squats(light)

6- Rest
1st rd movement/2nd rd movement/3rd rd movement

Score=successful rounds completed

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for time)

For Time:

Every 5:00 x 6

1)10 Bar Facing Burpees

10 Hang Cleans

10 Bar Facing Burpees

10 Chest 2 Bar Pull Ups

10 Bar Facing Burpees

2)1000m/800m Row
Score=slowest time for 1 & 2 (2 times).

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift (3@40/45/50%
2@55/60/65%
3×1@70% (tempo 5s down))

Metcon

Metcon (Time)

For Time:

4 Rounds

21 Deadlifts

3-6-9-12 Wall Walks
*add 3 reps to wall walks every round

CrossFit Wig Wag – CrossFit

Weightlifting

Push Press (5×5)

You pick Friday.

Choose one weight for all sets. You have 20 mins to complete all sets.

Metcon

Metcon (Time)

For Time:

2 Rounds

50 Ab Mat Sit Ups

25 Shoulder 2 Overhead

30 T2B

15 Hang Snatches