CrossFit Wig Wag – Weightlifting

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“Junk yard Dog”

60 sec. Max Jumping Squats

Rest 2 min

60 sec. Max seated barbell presses

*this is a warm up*

Find a weight you are comfortable completing 2 Power Snatches and 2 Power Clean and Push Presses.

Once you find the weight you will complete a

20 minute EOMOM

2 Power Snatches and 2 Power Cleans and Push Press

*same weight for both movements*

DumbBell Bench Superset

3 sets (10L+10R+10LR)

**go by feel**

30 on 60 off

Strict KB High Pulls

Single arm DB OH carry X 3 each arm

*you choose the weight you will walk to length of the club as many times as possible.*


CrossFit Wig Wag – Open Gym

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Metcon (Calories)

Teams of 3:

AMRAP x 10

15 Row Cals

-rest 2 min-

AMRAP x 10

12 Ski Cals

-rest 2 mins-

AMRAP x 10

9 Ass Bike Cals
One team member working at a time. You will complete your calories and the next person will hop on and so on until time runs out.