Month: March 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (5×5@65-70%)

Metcon

Metcon (No Measure)

Every 2:00 x 8

Odd Rds: 30 DUs + 6 Pistols + 30 DUs

Even Rds: 3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Thrusters
*Barbell movements do not have to connected.

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk (5-4-3-2-1)

Build with each set. Ending ~80-85%

Split Jerk (5-4-3-2-1)

Build with each set. Ending ~80-85%.

Metcon

Metcon (Weight)

EMOM x 4

1-3 Wall Walks

2-6 OAA Devil Presses

3-2 Push Jerks + 2 Split Jerks*

4-Rest
*Increase weight each round. Complex is completed from the floor.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

2 Rounds

800m Row

600m Row

400m Row

200m Row
Work:Rest-1:1

CrossFit Wig Wag – CrossFit

Weightlifting

Hang Clean (1×1)

In 20 mins, build to a heavy 1 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

10 Box Jump Overs

10 OAA DB Hang Clean & Jerks

10 DB Box Step Overs

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

50-40-30

Rower Cals

DUs

Wall Balls

30-20-10

DB Lunge

Pull Ups