Month: April 2024

CrossFit Wig Wag – CrossFit

Weightlifting

Metcon (Weight)

For Load:

2 Power Snatches + 1 Hang Squat Snatch
*you may drop the bar between power snatches

Metcon

Metcon (Time)

For Time:

4 Rounds

8 DB Overhead Squats (4/4)

8 Chest 2 Bar Pull Ups

16 Ass Bike Cals

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for reps)

EMOM x 30

1-Max Row Cals

2-Max Burpees

3-Rest
Score=lowest round of Cals & burpees

CrossFit Wig Wag – CrossFit

Metcon

Metcon (2 Rounds for reps)

EMOM x 30

1-Max Row Cals

2-Max Burpees

3-Rest
Score=lowest round of Cals & burpees

CrossFit Wig Wag – CrossFit

Weightlifting

Bench Press (1×1)

In 20 mins, find a heavy 1 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

3 Atomic Abs

6 Wall Walks

9 BB Curls

12 BB Presses

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

8 Rounds

1 Cluster

3 Front Squats

1 Thruster

12/9 Row Cals

4 Rounds

5 Bar Facing Burpees

4 Deadlifts

3 Hang Cleans

2 Shoulder 2 Overhead

2 Rounds

6 Burpee Pull Ups

30 DUs

6 Burpee Chest 2 Bar