CrossFit Wig Wag – CrossFit
Warm-up
Warm-up (No Measure)
5 mins of Handstand/HSW practice
Accumulate 2 min L-sit
*5 push ups every time you drop
Metcon (Time)
4 rounds:
30/24 cal Row
25 Burpees
25 DB Box Step Overs 50/35@24/20″
10-22-18
CrossFit Wig Wag – CrossFit
1: Metcon (Weight)
Every 2 mins on the minute (E2MOM) for 5 sets:
3 Deadlift
3 Power Clean
3 Push Jerk
Increasing load each set
2: Metcon (Time)
For Time:
10 Cleans 155/105
20 Toes to Bar
30 DU
10 Push Jerks 155/105
20 Toes to Bar
30 DU
10 Clean and Jerks 155/105
20 Toes to Bar
30 DU
15 min time cap
10-21-18
CrossFit Wig Wag – Open Gym
Make up a missed WOD, have a coach make a WOD for you or work on accessories and/or skills.
So Many Snatches
CrossFit Wig Wag – CrossFit
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
1 RM Squat Snatch (Total Weight)
Squat Snatch (1 Rep Max)
Metcon 1 (Time)
10 Minutes
2 – 4 – 6 – 8 – 10 Bar Muscle Ups
10 – 8 – 6 – 4 – 2 Power Snatch (95/65)
Rest 5 Minutes
Metcon 2 (Time)
10 minutes
4 – 8 – 12 – 16 – 20 Ski Erg Cal
10 – 8 – 6 – 4 – 2 Power Snatch (95/65)
Chipper
CrossFit Wig Wag – CrossFit
Warm-up (No Measure)
Accumulate 2 minute Hand Stand Hold
*3 T2B every time you break
—6 minute cut off—
Metcon
Metcon (Time)
10 HSPU
30 Wall Balls (20/14)
30 Ab-Mat Sit Ups
30 KB Swings (50/35)
10 HSPU
25 Wall Balls (20 /14)
25 Ab-Mat Sit Ups
25 KB Swings (50/35)
10 HSPU
20 Wall Balls (20/14)
20 Ab-Mat Sit Ups
20 KB Swings (50/35)
10 HSPU
15 Wall Balls (20/14)
15 Ab-Mat Sit Ups
15 KB Swings (20/14)
10 HSPU
10 Wall Balls (20/14)
10 Ab-Mat Sit Ups
10 KB Swings (50/35)
CrossFit Wig Wag 