CrossFit Wig Wag – CrossFit
TBD
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CrossFit Wig Wag – CrossFit
Warm-up
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
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Weightlifting
1 RM Squat Snatch (Total Weight)
Squat Snatch (1 Rep Max)
112918
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
2-4-6-8-10
Bar Muscle Ups
Overhead Lunges 125/85
*10 Box Jumps (24/20) after each round
Rest 1 Min
10-8-6-4-2
Bar Muscle Ups
Overhead Lunges 125/85
*10 Box Jumps (24/20) after each round
Finisher
1: Metcon (AMRAP – Reps)
2 mins of:
Max Banded Tricep Extensions
1 min rest
2: Metcon (AMRAP – Reps)
2 mins of:
Max Banded Lat Pull Downs
112818
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon
Back Squat (3-3-3-3-3)
Tempo:
5s down-3s pause-0s up
Warm up to a weight you can complete all 5 sets with.
Back Squat Diane (Time)
21-15-9
Back Squat 155/105
HSPU
All back squats are from the floor.
112718
CrossFit Wig Wag – CrossFit
Metcon
1.: Metcon (Time)
For Time:
150m Row
20 Burpees
150m Row
19 Burpees
150m Row
18 Burpees
150m Row
17 Burpees
….continue until you complete 150m Row and 1 Burpee.
45 min time cap
2.: Metcon (Weight)
In remaining time:
Find a heavy Clean & Jerk
CrossFit Wig Wag 