CrossFit Wig Wag – CrossFit
Weightlifting
Squat Clean Thruster
Build to a heavy 2 rep TnG.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
10062020
CrossFit Wig Wag – Weightlifting
Weightlifting
1 Muscle Clean+1 Tall Clean+3 Zotts Press
3@75% of Zotts Press
-This complex will be extremly light compared to our work.
-If you look at the complex and say to yourself I can only do a PVC pipe or an empty bar. That is fine, do that.
Halting Positional Clean Work from Ground Up.
halts at 1” from ground, low hang (below knee), hang (above knee).
1@60%, 2@65%, 3@70%
-As you begin to lift the bar from the ground you will halt (2 sec. pause)at 1” above the ground then clean, drop the bar. Lift to the low hang position (below knee) halt then clean, drop the bar. Lift to above the hang position (above knee) halt then clean.
-The focus here is to be in the correct position at each position. Ensuring your hips and shoulders are rising at the same time, maintaing a strong upper torso, etc.
Clean
3×3@75%
Front Squat
8×3@70%
Strict Press
8×3@70%
5 Rounds
10 weighted sit ups
20 Banded Core Press Outs
100620
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
20 Burpees
20 Power Cleans
18 Burpees
18 Box Jumps
16 Burpees
16 Overhead Squats
14 Burpees
14 Pistols
12 Burpees
12 Snatches
10 Burpees
10 HSPU
8 Burpees
8 Front Squats
6 Burpees
6 T2B
4 Burpees
4 Thrusters
2 Burpees
2 BMU
10052020
CrossFit Wig Wag – Weightlifting
Weightlifting
Push Press
8×3 @ 70% (of push press)
-Think of this as more of a warm up.
Jerk Balance (Jerk Drops)
3×3 @ 75% (of Jerk balance weight)
-Lets start from the strict press.
-As the bar passes your eyes drop into the Jerk.
-There is no dip, there is no re-dip, there is only press and drop.
Complex:
1 Push Press+1 Push Press+1 Split Jerk
1@60%, 2@65%, 3@70% (percents based of Jerk)
-The Push Presses should be slightly difficult, but still focus on that strong dip and drive.
-You will feel some reprieve in the Split Jerk
Work:
Jerk
3×3@75%
-I know I have been a little more biased towards the Split Jerk, but if you feel more comfortable utilizing the Push Jerk; please do.
-These complexes and everything else can be easily modified for a Push Jerk. You be the one to decide.
Pendlay Row
8×3@70%
RDL
3×8#70%
100520
CrossFit Wig Wag – CrossFit
Weightlifting
1 RM Back Squat (Total Weight)
Back Squat (1 Rep Max)
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
50 Wall Balls
*every time you break up the wall balls, you must complete 60 DUs.
CrossFit Wig Wag 