Month: January 2021

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (No Measure)

EMOM x 12 mins

20sec Snatch Grip DL Hold

2 Hang Snatches

Metcon

Metcon (Time)

For Time:

30-20-10

Ski Erg Cals

OAA DB Snatches

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

10 Rounds

30 Double Unders

10 Thrusters

*time cap 20 mins*

-rest 2 mins-

EMOM x 18

3 Clean & Jerks @ 70-75%

CrossFit Wig Wag – Weightlifting

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Weightlifting

Drop Clean+2Front Rack Zotts Press

3@85% of Front Rack Zotts Press

Power Clean

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

Shoulder Press

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

Back Rack Lunge

5×3@65% in Reverse

5×3@65% forwards

Good Mornings

3×10@65%

CrossFit Wig Wag – Weightlifting

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Weightlifting

With Percentages and weights getting higher and higher I am going to put less of an emphasis on what weight I want you to hit for your last single. But I still want us building to a heavy single. Also if we are getting to the point in which we are struggling and are unable to hit the number prescribed, back the weight off and move for quality. We will not become better lifters and will not get stronger if we are lifting like shit.

Snatch Balance+2 Zotts Presses

3@85% of Zotts Press

Snatch

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

Back Squat

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

Bench Press

10×3@65%

Core

Do the ab circuit from the challenge!

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

Overhead Complex

1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

Metcon (2 Rounds for reps)

Ladder x 6 min

2-4-6-8-10…

KB Swings

Pistols

-rest 1 min-

Ladder x 6 mins

2-4-6-8-10…

KB Swings

Goblet Squats