Month: January 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Deadlift (5×5)

You Pick Friday!

Pick one percentage for all sets. Must be TnG.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Distance)

For Max Reps:

0:00-5:00

400m Row

Max DUs in remaining time

5:00-10:00

600m Row

Max Burpees in remaining time

10:00-15:00

800m Row

Max Box Jumps in remaining time

15:00-20:00

1000m Row

Max Burpee Box Jumps in remaining time

20:00-25:00

Max Meters

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

EMOM x 4

1 Squat Clean @ 60%

EMOM x 4

1 Squat Clean @70%

EMOM x 4

1 Squat Clean @80%

Metcon

Metcon (Time)

For Time:

9-12-15

Power Clean

Ass Bike Cals

-rest 1:00-

15-18-21

Pull Ups

Ass Bike Cals

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Rounds

200m Row

20 Push Ups

2 Devil Presses

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

12 HSPU

12 Back Rack Lunges