CrossFit Wig Wag – CrossFit
Metcon
Metcon (4 Rounds for time)
4 Sets
-In 6 mins complete-
3rds:
10 Deadlifts 115/75
10 Hang Cleans
10 T2B
031819
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Dual DB Complex:
5 Clean & Jerks + 3 Hang Snatch
This complex must be unbroken and completed with two dumbbells.
Metcon
Metcon (Time)
40-30-20-10
DB Snatch 50/35
Goblet Squat
DB SOH
031619
CrossFit Open 19.4
CrossFit Wig Wag – CrossFit
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3/14/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Complex
Power Snatch+Squat Snatch
5 sets no more than 60%
*Complex is touch and go. Make sure you are set prior to the Squat Snatch, make sure your body is in the proper position prior to touching that bar to the ground.
Clean Complex
Power Clean+Squat Clean+Jerk
5 sets no more than 60%
*Same concept as the Snatch Complex. Doesn’t matter what kind of jerk you want to perform. What ever Jerk you’re weakest at, perform that jerk*
3×10 Good mornings
100 ab mat sit ups
CrossFit Wig Wag 