Month: December 2020

CrossFit Wig Wag – Open Gym

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Weightlifting

1RM Overhead Squat (Total Weight)

Overhead Squat (1 Rep Max)

Metcon

Metcon (Time)

For Time:

5 Rounds

12 Snatch Grip Deadlifts

9 Hang Snatches

6 OH Squats

CrossFit Wig Wag – Weightlifting

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Weightlifting

If you need to make something up from this week, make it up. If you want to try PR’ing something we didn’t do this week, then do it. If not we are just going to get in a little pump session.

—Barbell row super set x3

50% for barbell

50% of 50% of barbell weight for DB

10 barbell

10 L DB

10 R DB

10 barbell

—Shoulder Press superset x3

50% for barbell

50% of 50% of barbell weight for DB

10 barbell

10 L DB

10 R DB

10 Barbell

—KB High Pull x5

30 seconds on 1 minute off

**AMRAP KB High pulls for those 30 seconds

—Single Leg KB RDL

3×10(each leg)@65% of 50% of your RDL

—Core

3 Rounds

10 evil wheels

10/10 weighted Russian twists

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (2 Rounds for reps)

AMRAP x 18

12 Box Jump Overs

-rest 90s-

10 Box Jump Overs

-rest 60s-

8 Box Jump Overs

-rest 30s-

immediately into

AMRAP x 18

24 Burpees to a target

-rest 90s-

20 Burpees to a target

-rest 60s-

16 Burpees to a target

-rest 30s-

CrossFit Wig Wag – CrossFit

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Weightlifting

Jerk Balnce

5 sets to find a heavy jerk balance

Push Press w/pause in dip+Jerk

3@60%

Jerk

Build to 90% then you have 5 reps to hit the goal of 95%+

Mobilize

*Crossfit and the Club have been heavy and rough this week. So I do want you to mobilize. Tomorrow we will work in some complexes as a deload and discuss further of what to expect during our next cycle.*

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

From the Rack Complex:

1 Front Squat + 1 Push Jerk + 1 Split Jerk

Metcon

Metcon (Time)

EMOM

30 DUs

Devil Presses for the rest of the minute until you complete 60 Devil Presses