CrossFit Wig Wag – Weightlifting

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Build to a heavy squat Snatch in five sets, but your sets do not start until 70%, go by feel.

Build to a heavy Squat Clean and Jerk in 5 sets, try leading off with your final Snatch Weight.

**You can Squat Clean and Jerk while you a Squat Snatching in the event you wanted to warm up your C&J at the same time.**

Push Press

2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+

Sumo Dead Lift


3 Rounds

12 RDL’s @60%

1 Rd of ab Circuit


CrossFit Wig Wag – Open Gym

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Metcon (5 Rounds for reps)

Max Reps per Round x 5

A. Max Ski Cals

B. Max DB Deadlifts

C. Max Ass Bike Cals

D. Max Burpees

E. Max Row Cals

-rest 1 Min-
Fight gone bad style. Accumulate reps at each 1 Min station. Rest and reset 5 times.