CrossFit Wig Wag – Weightlifting
Weightlifting
Jerk Balance
3×3@75% of Jerk Balance
Jerk
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Shoulder Press
5@75%, 3@75%+, 5@75%, 2@75%+, 5@75%, 1@85%
Front Squat
10×3@65%
Good Mornings
3×10@65%
122320
CrossFit Wig Wag – Open Gym
Weightlifting
Metcon (Weight)
Unbroken Complex:
1 Deadlift + 1 Clean and Jerk + 1 Cluster
Metcon
Metcon (AMRAP – Reps)
AMRAP 0:00-5:00
10 Wall Balls
5 Cleans
AMRAP 5:00-10:00
10 Wall Balls
5 Shoulder 2 Overhead
AMRAP 10:00-12:00
Max Clusters
Score=max clusters
12222020
CrossFit Wig Wag – Weightlifting
Weightlifting
Tall Clean+Front Rack Zotts Press
3@75% of Front Rack Zotts Press
Power Clean
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@80%
Dead Lift
5@75%, 3@75%+, 5@75%, 2@75%+, 5@75%, 1@85%
Back Rack Lunge
5×3@65% reverse lunge
5×3@65% forward lunge
5 Rounds
10 (5/5) alt. V-Sits
10 Weighted Sit Ups
20 Weighted Russian Twists
122220
CrossFit Wig Wag – Open Gym
Metcon
12 Days of Christmas (Time)
1 SDLHP 95/65
2 Thrusters
3 Power Cleans
4 Pistols
5 Power Snatches
6 Pull Ups
7 T2B
8 KB Swings 50/35
9 OH Squats
10 Double Unders
11 Burpees
12 OH Lunges
Like the song, “12 Days of Christmas” complete each exercise in ascending order, adding an exercise each round.
12212020
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Balance+Zotts Press
3@75% of Zotts Press
Power Snatch
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Back Squat
5@75%, 3@75%+, 5@75%, 2@75+, 5@75%, 1@85%
Bench Press
10×3@65%
RDL
3×10@65%
CrossFit Wig Wag 