CrossFit Wig Wag – Open Gym
Weightlifting
Metcon (Weight)
Clean Complex:
1 Power Clean + 1 Hang Squat Clean
Metcon
Metcon (Time)
For Time:
6 Rounds
7 Power Cleans
14 Burpees
21 Double Unders
Clean Complex:
1 Power Clean + 1 Hang Squat Clean
For Time:
6 Rounds
7 Power Cleans
14 Burpees
21 Double Unders
5 sec. tempo snatch dl to hang position into a high pull+hang snatch+BTN Snatch Push Jerk
5@60%
5 sec. tempo clean dl to hang position into a high pull+hang snatch+PUSH Jerk
@60%
Push Pres w/pause in dip+Jerk w/pause in dip+ Jerk
5@60%
Tempo Shoulder Press (5 seconds down fast up)
5×4@60% of shoulder press
3 rounds
5 KB single leg RDL’s each leg
10 leg raises
10 weighted turkish sit ups