CrossFit Wig Wag – Weightlifting

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1 Hang Snatch + 1 Snatch from ground

70%, 75%, 80%, 70%, 75%, 80%

*This does not have to be TNG, you can drop the bar between the hang snatch and the snatch from the ground.*

Snatch Pulls from ground

90%x3, 95%x3, 100%x3

Push Press

10 sets of 3 reps @ 70%

Strict Press

3 sets of 3 @ 70%


CrossFit Wig Wag – CrossFit

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Flight Simulator (Time)


Unbroken Double Unders
Each set must be unbroken and the rope must stop between each set.

If you fail to do a set unbroken, you must return to the beginning of that set.


Metcon (Time)

100 Ass Bike Cals For Time

*Every minute except the first minute, perform 4 DB Squat Snatches (50/35)