CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
DB Snatch Complex:
2 Power Snatches + 1 Hang Squat Snatch + 1 OH Squat
To be considered successful, complex must be performed unbroken on each arm. You may rest between each arm but not between movements.
Intent: Focus on good technique. We do not use the DB often in complexes so find that overhead position and hit depth.
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Intent: See if you are fitter than you were in 2017. If you did not do the open, this is a good test to see what to expect next month.
Prescribed weight is there to gauge progress, but do not feel pressured to do it. This workout is a grinder and requres a lot of endurance. Pick a weight you can do a high volume of reps with.
CrossFit Wig Wag 