Month: January 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Clean and Jerk (3@60%,65%,70%
2@65%,70%,75%
1@70%,75%,80%
3@85%
2@90%
1@95%)

Metcon

Metcon (Time)

For Time:

3 Rounds

50 Wall Balls

10 Clean & Jerks

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat (1×3)

In 20:00, find a heavy 3 rep.

Metcon

Metcon (Time)

For Time:

3 Rounds

20 Hang Clusters

-rest 1:00-

400m Row

-rest 2:00-

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

30 Rower Cals

60 Crossover Singles

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

30 Rower Cals

40 Crossover Singles

50 Double Unders

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

EMOM x 12

1-1 Shoulder Press

2-3 Push Presses
All reps done at ~80-90% of 1RM Shoulder Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

21 Push Jerks

21 Chest 2 Bar Pull Ups

15 Push Presses

15 Pull Ups

9 Shoulder Presses

9 Strict Pull Ups