Month: January 2024

CrossFit Wig Wag – CrossFit

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

CrossFit Wig Wag – CrossFit

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

10 HSPU

10 Back Rack Lunges

CrossFit Wig Wag – CrossFit

Metcon (Time)

For Time:

12 Rounds

250m Row

Odd Rounds: 10 Line Facing Burpees

Even Rounds: 10 Burpees to a target

*Rest 1:00 after each round

CrossFit Wig Wag – CrossFit

Weightlifting

Hang Snatch (5-5-3-3-1-1)

Build with each set. Must stay connected.

Snatch (5-5-3-3-1-1)

Build with each set. Does not have to be TnG.

Metcon

Metcon (3 Rounds for calories)

Every 4:00 x 3

20 T2B

20 Pull Ups

Max Ski Erg Cals

-rest 1:00-

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Wall Walks

10 Burpee Box Jumps

20 OAA DB Snatches

30 Double Unders