CrossFit Wig Wag – CrossFit
Partner WOD TBD
102320
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Push Jerk (Total Weight)
Push Jerk (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
1 Squat Snatch (heavy)
2 Strict Pull Ups
3 Thrusters (heavy)
4 Muscle Ups
-rest 1 min after each round-
10222020
CrossFit Wig Wag – Weightlifting
Weightlifting
Muscle Clean
3×3@85%
Front Rack Zotts Press
3×2@85%
Clean Pulls
3×2@85% of highest clean
**set up in the Clean position, move throughout the lift as if we were going to clean; but we are just focusing on keeping the bar close and pulling the bar as high as you can. If you feel as if your pull is more of a shrug, that is fine. Percentage is so high we may not be able to pull the bar to our chine like we think we can.**
Bench Press
8×3@70%
RDL
3×8@70%
5 Rounds
10 Banded Press Outs (each side)
10 Weighted Side Bends (each side)
102220
CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for calories)
2 Rounds:
Max Cals on Rower
*15sec sprint
45sec recovery pace
x5
-rest 1 min & switch machines-
Max Cals on Ski Erg
*15sec sprint
45sec recovery pace
x5
-rest 1 min & switch machines-
Max Cals on Ass Bike
*15sec sprint
45sec recovery pace
x5
-rest 1 min & switch machines-
10212020
CrossFit Wig Wag – Weightlifting
Weightlifting
Muscle Snatch
3×3@85%
Zotts Press
3×2@85%
Tempo Snatch Grip DL
10sec. up 10sec. down
3×2@85% of highest snatch
BTN Snatch Grip Push Jerks
3×2@85% of Power Snatch
**This is about finishing. Strong lock out in the receiving position. This is just skill transition work to finishing out a power snatch.**
Good Mornings
3×10@65%
5 Rounds
10 alt. VSits
20 AbMat SitUps
CrossFit Wig Wag 