CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
1 Snatch + 2 Overhead Squats
Metcon
Metcon (Time)
For Time:
10 Rounds
10 OAA DB Hang Snatches
10 OA DB S2OH
30 DUs
111420
111320
CrossFit Wig Wag – CrossFit
Metcon
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
111220
CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for reps)
6 Rounds:
1k Row/Ski
Unbroken Gymnastic Movement
Odd Rounds-HSPU
Even Rounds-T2B
*60/50 Cals on Ass Bike
Score is unbroken reps each round.
11122020
CrossFit Wig Wag – Weightlifting
Weightlifting
Build to a heavy snatch in 5 reps
*your reps start counting at 60%, DO NOT EXCEED THE 5 REPS AFTER THE 60%.*
Build to a heavy Clean and Jerk in 5 reps
*Your weight starts off at where you ended on the Snatch, so your last snatch weight will be your first Clean and Jerk weight. You cannot go down in weight*
Back Squat
10×3@65%
Bench Press
8×3@70%
Dead Lift
10×3@65%
Barbell Row
8×3@70%
CrossFit Wig Wag 