Month: February 2024

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for reps)

AMRAP x 5 Rounds

5:00 on/2:00 off

15 Dbl DB Push Presses

5 Strict Pull Ups

15 Dbl DB Step Overs

Max Box Jump Overs

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat (5@50%, 55%
3@60%, 65%
2@70%, 75%
3@80%)

Metcon

Metcon (Time)

For Time:

20 Rounds

1 Cluster

2 Clean & Jerks

3 Bar Facing Burpees

CrossFit Wig Wag – CrossFit

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (No Measure)

EMOM x 30

Mins 1-5

12 Calorie Row

Mins 6-10

12 Barbell Bicep Curls

Mins 11-15

12 Goblet Squats

Mins 16-20

12 Barbell Shoulder Presses

Mins 21-25

12 Ab Mat Sit Ups

Mins 26-30

12 Calorie Row

CrossFit Wig Wag – CrossFit

Metcon

“It’s A Trap” (5 Rounds for calories)

5 Rounds:

Every 5:00

:30 Max Calorie Assault Bike