Month: February 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (3@55%
3@60%
3@65%
3@70%
3@75%
5×1@80%)

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

3 Rounds

21-15-9

Ski Erg Cals

Burpees to a target

*rest 3:00 between rounds
21-15-9=1 Round

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Rounds

500m Ski
Work:Rest Ratio

1:1

CrossFit Wig Wag – CrossFit

Weightlifting

Shoulder Press (5-4-3-2-1@60%
4-3-2-1@70%
3-2-1@80%)

Metcon

Metcon (Time)

For Time:

80 OA DB Shoulder Presses

*10 DB Rows after every 16 reps

80 KB Swings

*15 Push Ups after every 16 reps

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

6 Rounds

20 DB Snatches

40 DUs

20 Ab Mat Sit Ups
Rest 1:00 between rounds