Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Back Squat

3×3@75-80%

tempo-5 secs down&2 secs in the hole

Metcon

Metcon (Time)

6 Rounds:

100m Suitcase Carry (1 DB)

10 DB Box Step Overs

10 Pull Ups
time cap:18

CrossFit Wig Wag – CrossFit

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Wig Wag – CrossFit

Metcon

Metcon (5 Rounds for distance)

For Max Distance:

5 Rounds

5 min Row

3 min Rest
Score= total distance per round

CrossFit Wig Wag – CrossFit

Weightlifting

Clean

Build to a 3 rep. Does not have to be touch and go but consecutive.

Metcon

Metcon (Time)

For Time:

21-15-9

Dbl DB Thrusters

C2B Pull Ups

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

E2MOM

3 Wall Walks

10 Hang Snatches

Max Cal Ski
Continue until you hit 125/105 Cals.

time cap: 24 mins