060120

CrossFit Wig Wag – CrossFit

Welcome Back WOD

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Hang Clean + 1 Front Squat
I want this complex to be technique work for us as we return to barbell work. Please do not expect to lift enormous weights or to PR. We will spend limited time here.

Metcon

Metcon (Time)

For Time:

3 Rounds

12 Hang Power Cleans

12 Front Squats

25′ Front Rack Lunge

8 Hang Power Snatch

8 Overhead Squats

25′ Overhead Walking Lunge

053020

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

21-18-15

Back Squats

KB Swings

-immediately into-

18-15-12

Shoulder to Overhead

KB Swings

-immediately into-

15-12-9

Power Snatches

KB Swings
If using one DB/KB, do all reps on both right and left.

If using a barbell, pick a moderate-heavy weight for yourself.

052920

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a set of 10.

If you cannot build, use your KB/DB and complete an EMOM. (10-15mins) Do not hold it like you would a goblet squat but hold your weight in the front rack position with elbows nice and high.

Metcon

Metcon (3 Rounds for reps)

“5 Below-ish”

AMRAP x 5

6 Bar Facing Burpees

12 Front Squats

-rest 2 mins-

AMRAP x 5

6 Bar Facing Burpees

9 Thrusters

-rest 2 mins-

AMRAP x 5

6 Bar Facing Burpees

6 Clusters
If using a DB/KB, you will do DB/KB facing burpees and then complete the other movement as half of the reps on your right and half on your left.

Score is total reps each AMRAP.

052820

CrossFit Wig Wag – CrossFit

Happy 9th Birthday Mia!

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Metcon

Metcon (Time)

For Time:

5 Rounds

9 Single Arm (right) DB Devil Presses

9 DB (right) OH Squats

9 DB (right) Clean and Jerks

9 Box Jump Overs

9 Single Arm (left) DB Devil Presses

9 DB (left) OH Squats

9 DB (left) Clean and Jerks

9 Box Jump Overs
*Clean and Jerks must come from the floor for every rep.

*You do not need full hip extension for box jump overs.

052720

CrossFit Wig Wag – CrossFit

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Weightlifting

Single Leg Deadlift

5 sets of 10 on each leg.

Metcon

Metcon (Time)

For Time:

10 Rounds

30s Wall Squat Hold

10 Burpees

200m Run
You must hold the entire 30 secs before you continue on to burpees but it does not have to be unbroken. So if you hold for 15secs and break. You must get back on the wall and complete the remaining 15sec.