CrossFit Wig Wag – CrossFit
Partner WOD TBD
101620
CrossFit Wig Wag – CrossFit
Weightlifting
Hang Power Snatch
Build to a 1 rep.
Metcon
Metcon (Time)
For Time:
200m Run
20 Snatches (very light)
200m Run
20 Snatches (light)
200m Run
20 Snatches (light/mod)
10152020
CrossFit Wig Wag – Weightlifting
Weightlifting
5 sec. tempo DL to Hang Position into Hang Snatch+Snatch
2@60%, 2@65%, 3@70%
5 sec. tempo DL to Hang Position into Hang Clean+Clean
2@60%, 2@65%, 3@70%
-With this complex you are tempo DL’ing to the hang position then going into the clean or snatch.
-Focus on keeping your position during the tempo, then bringing your hips through fast after the bar passes your knees
Weightlifting
Pendlay Row
8×3@70%
Strict Press
8×3@70%
Back Rack Reverse Lunge
8×3@70%
Core
100 Abmat sit ups
101520
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 40
2k Row/Ski
100 KB Swings
10142020
CrossFit Wig Wag – Weightlifting
Weightlifting
Remember what ever is stronger whether it is your push jerk or split jerk. Go with that for these workouts.
But, if you prefer Push Jerk because you have sloppy Split Jerk footwork; don’t shy away from the Split Jerk. This is why we’re here to work on technique.
Push Press
12×3@60%
Jerk Balance
3×2@80%
Jerk
3×2@80%
Front Squat
10×3@65%
Barbell Row
10×3@60%
RDL
3×10@65%
CrossFit Wig Wag 