Month: February 2024

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Part A)

For Time:

10 Rounds

250/200m Row
Rest 1:00 between rounds.

Time cap: 25 mins.

No rest between Part a & b

Metcon (3 Rounds for distance)

Part B)

3 Rounds:

3:00 Max Row Meters
Rest 2:00 between rounds.

CrossFit Wig Wag – CrossFit

Weightlifting

Pump Day (No Measure)

4 Sets:

12 DB Bench Press

6-8 Weighted Strict Pull Ups

4 Sets:

12 Barbell Bent Over Rows

6-8 Deficit Push Ups

Metcon

Metcon (Time)

For Time:

6 Rounds

30 Double Unders

20 Wall Balls

10 Pull Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

10 Rounds

200m Run

5 Devil Presses

10 Dbl DB Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

Every 2:00 x 8

4 Deadlifts
Rds 1&2-60%

Rds 3&4-70%

Rds 5&6-75%

Rds 7&8-80%

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

1-2-3-4-5..

Deadlifts

50-100-150-200-250

Rower Meters
Add 1 deadlift and 50 meters every round until time runs out.