Author: alicjarat22

CrossFit Wig Wag – CrossFit

Weightlifting

Snatch

1×3@50%

1×3@60%

1×1@70%

1×3@75%

1×2@80%

1×1@85%

Metcon

Metcon (Time)

For Time:

12 Rounds

1 Squat Snatch

3 Clean & Jerks

30 DUs
Time cap:15

CrossFit Wig Wag – CrossFit

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

9/6 Ass Bike Cals

8 Dbl DB Shoulder Presses

15/12 Rower Cals

8 Dbl DB Deadlifts

15/12 Ski Erg Cals

8 Dbl DB Rows
We are combining active recovery and accessory work as one today.

Whether you are participating in the Open on Friday or not, determine your intensity on how you feel today.

CrossFit Wig Wag – CrossFit

Weightlifting

Front Squat (1×4@70%
1×3@80%
1×2@90%
1×3@85%
1×2@90%
1×2@90+%)

Metcon

Metcon (AMRAP – Rounds)

Every Min for as Long as Possible:

5 Burpees + 10 Wall Balls
Time cap:15

If you cannot complete the work in the minute. Take a minute off and begin again.

Your score will be total consecutive successful rounds.

CrossFit Wig Wag – CrossFit

Metcon

Back Squat Barbara (Time)

For Time:

5 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

5 Back Squats (225/155)
Time cap:40