Month: February 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk (3@55%
2@60%
3@65%
2@70%
2@75%
1@80%)

Metcon

Metcon (5 Rounds for reps)

AMRAP X 5 Rounds

2:00 on/1:00 off

8 Pull Ups

8 Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk

Metcon

Metcon (5 Rounds for reps)

AMRAP X 5 Rounds

2:00 on/1:00 off

8 Pull Ups

8 Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 26

4 Dbl DB Thrusters

6 Dbl DB Push Presses

8 Dbl DB Reverse Lunges

10 Machine Cals

8 DB Box Step Ups

6 Box Jump Overs

4 Burpee Box Jump Overs

10 Machine Cals

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

Every 2:00 x 8

1 Hang Power Clean + 1 Front Squat + 1 Hang Power Clean
Build in weight every 2:00.

Metcon

Metcon (Time)

For Time:

6 Rounds

6 Hang Cleans

12/9 Ass Bike Cals

12 Wall Balls

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press (1×3)

In 15:00, find a 3 rep.

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball