Month: October 2020

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a 5 rep.

Metcon

Metcon (Time)

For Time:

3 Rounds:

10 Dbl DB Front Squats

10 Burpee Box Jumps

-rest 1:1-

3 Rounds:

10 Dbl DB Front Squats

10 Dbl DB Step Ups

CrossFit Wig Wag – Weightlifting

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Weightlifting

Drop Clean

3 sets

-Complete 3 sets of 3 cleans with an empty barbell or lighter.

-Set up in the standing position. Shrug your shoulders. Then drop into the receiving position pulling yourself under the bar.

-You will change levels catching yourself in a high power position, then in a lower power position (right above squat), then hopefully the squat if you are able to.

-If squatting ain’t happening, then just drop into lower power positions.

Weightlifting

Muscle Clean+Hang Muscle Clean+Front Squat

2@70%, 2@75%, 3@80%

Clean

3×2@80%

DL

12×3@60%

Front Rack Zotts Press

3×2@80%

Core

5 Rounds

5 weighted Turkish SitUps

20 weighted side bends

-You will use the same weight for both movements, weighted Turkish sit ups are lower reps so go ahead and push the weight on it

CrossFit Wig Wag – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

Unbroken Gymnastic Complex:

1 T2B + 1 Pull Up

*add 1 rep until you cannot complete the complex unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

100 DU

50 Sit Ups

10 Hang Power Cleans
Pick a weight for the power cleans that requires you to break up the 10 reps. I would like this weight to be on the heavier side.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Drop Snatch

3 sets

-Complete 3 sets of 3 snatches with an empty barbell or lighter.

-Set up in the standing position. Shrug your shoulders. Then drop into the receiving position pulling yourself under the bar.

-You will change levels catching yourself in a high power position, then in a lower power position (right above squat), then hopefully the squat if you are able to.

-If squatting ain’t happening, then just drop into lower power positions.

Weightlifting

Muscle Snatch+Hang Muscle Snatch+OHS

2@70%, 2@75%, 3@80%

-Weight will be based off your Muscle Snatch

Snatch

3×2@80%

Overhead Squat

12×3@60%

Zotts Press

3×2@60%

Good Mornings

3×12@60%

CrossFit Wig Wag – CrossFit

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Weightlifting

Bench Press

Build to a set of 3 and complete 3 sets at that weight.

Metcon

Metcon (3 Rounds for time)

Stations For Time:

Station 1:

100 DB Bench Presses

*25 DUs every time you break

Station 2:

50/35 Ski Erg Cals

Station 3:

100 Barbell Bicep Curls

*25 DUs every time you break
You will have 5 mins to complete each station and 1 min between each station to reset and rotate.