CrossFit Wig Wag – CrossFit
Weightlifting
Push Press
Build to a set of 5.
Metcon
Metcon (AMRAP – Reps)
Ladder x 6
2 Strict Presses
2 HSPU
*add 2 reps every round
-rest 1 min-
Ladder x 6
3 Push Presses
3 T2B
*add 3 reps every round
02242021
CrossFit Wig Wag – Weightlifting
Weightlifting
1 Muscle Snatch+2 Snatch Balances+3 Zotts Presses
-3 complexes with increasing weight
**This will be light**
Build to a heavy complex of:
Tempo (3-5 sec.) Snatch DeadLift to Hang into a Hang Snatch+1 Hang Snatch
**So with this complex we are rising at a slow 3-5 sec. tempo to the hang position once at the hang position (above knee) I want fast acceleration into a Snatch. We are trying to work on maintaining a strong position in the first pull and speed through the middle in the second pull. So focus on maintaining position with hips AND shoulders rising at the same time during that tempo.**
Deload your bar to 75% of heaviest complex and do 1 complex ever 90 sec. for 10 rounds.
5 Snatch singles at same weight as the EMOM portion.
BTN Snatch Grip Push Press
-Build to a set of 5, but do not exceed 75% of 1RM Snatch.-
Good Mornings
3×12@60%
022321
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
50 Ski Cals
55 Wall Balls
40 Ski Cals
45 Deadlifts
30 Ski Cals
35 KB Swings
20 Ski Cals
25 Weighted Step Ups
10 Ski Cals
15 Goblet Squats
02232021
CrossFit Wig Wag – Weightlifting
Weightlifting
Muscle Clean+2 Tall Cleans+ 3 Front Rack Zotts Presses
-3 complexes with increasing weight-
*This will be light*
Tempo Clean DeadLift to Hang Position into Clean+Hang Clean
-Build to a heavy Complex-
**So with this complex we are rising at a slow 3-5 sec. tempo to the hang position once at the hang position (above knee) I want fast acceleration into a clean. We are trying to work on maintaining a strong position in the first pull and speed through the middle in the second pull. So focus on maintaining position with hips AND shoulders rising at the same time during that tempo.**
Once you find a heavy complex deload your bar to 75% of your heaviest complex.
Then complete a complex every 90 seconds for 10 rounds
Keep the same weight and complete 5 singles at the same weight.
*I want these cleans smooth, take what we have just worked on in the complex and the EMOM and move fast with it.*
Shoulder Press
5×5@60% (Every rep I want a fast up and a 3-5 sec. tempo on the way down)
Core
3 Rounds
3 Turkish get ups each side (choose a weight you can move comfortably and unbroken with)
10 Weighted Turkish sit ups
02222021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Jerk Balance+3 Jerk Pos. Presses
-3 complexes
*Build each Complex*
**This is meant to be light**
2 Jerks w/pause in the dip
-Build to a heavy complex-
De-load bar to 75% of heaviest complex and complete 10 complexes at that weight
5 Jerk singles at same weight
**no pauses, just a regular jerk**
3 Complexes of:
1 Power Clean+1 Push Press+1 Power Clean+1 Push Jerk+1 Power Clean+ 1 Jerk @75% of Push Press Weight
Woo Flies
3×10
RDL
Find a 5 rep if you have not done so. If you have 3×12@60%
Weightlifting
WEEKLY ACCESSORY WORK
Zotts Press
3×3@75%
Front Rack Zotts Press
3×3@75%
Barbell Row
10@50%, 10@55%, 10@60%
Bench Press
10@50%, 10@55%, 10@60%
1 1/4 Front Squats
3×3@70% of 1RM Squat Clean Weight
Bench Dips
5×10
Kneeling KB Press
3×10 each arm
CrossFit Wig Wag 