Month: November 2020

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Turkish Get Up

Build to a heavy single.

*If you go heavier than our heaviest DB, grab a barbell.

Weight must be successfully completed on both your right and left side.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

20 DB Step Ups

15 HSPU

10 OAA Devil Presses

CrossFit Wig Wag – CrossFit

You have the option to choose the full or half version. We are not doing both.

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Metcon

Triple 3 (Time)

For Time:

3000m Row

300 Double Unders

3 mile Run

1/2 Triple 3 (Time)

For Time:

1500m Row

150 Double Unders

1.5 mile Run

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Position Snatch (hang+low hang+ground)

3@60%

3 Position Clean (hang+low hang+ground)

3@60%

3 1&1/4 front squats + jerk

3@60% of Clean

Barbell Row

8×3@70%

Strict Press

8×3@70%

Core

5 Rounds

10 Weighted Sit Ups

10 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Clean + 2 Front Squats + 1 Clean

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Power Cleans

10 Front Squats

5 S2OH

15 Pull Ups

*rest 90 secs between rounds
**Weight should be pushing “moderate” but you should try for unbroken every round.

Score=total time including all rest