CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
300 Cals
Accumulate 300 Cals. You must switch machines every 5 mins.
We did 500cals on 7/16/20 if you want to get an idea of how long that took.
03042021
CrossFit Wig Wag – Weightlifting
Weightlifting
3 Hang Muscle Snatches
3 complexes at 60% of Muscle Snatch
Heavy Grace
30 Clean and Jerks
**I want this to be done at 70%-75% of you 1RM Clean and Jerk. I obviously want this done for time, but not at the sacrifice of technique. With that being said I want there to be a minimum of 10 seconds between each lift. If you need to take longer breaks between lifts due to you technique going out the window, that is fine. Also yes, if you split Jerk I want you to split jerk, if you push jerk then push jerk.**
Do Succesory Work
3 Rounds
10 RDL’s @ 65%
10 Evil Wheels
03032021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 3
Jerk Balance+3 Jerk Presses+Jerk Balance+3 Jerk Presses
Build to a heavy Jerk Balance
Build to a heavy complex
3 Jerk Dips w/3 sec pause in Dip+Jerk
**You will dip and hold for 3 sec. then drive out of the dip 3 times before you complete 1 complete jerk**
Build to a moderate 3 rep push jerk
**Do not exceed 80%**
MuscleClean+PushPress+MuscleClean+PushPress+MuscleClean+PushPress
3 of these complexes at 60% of Push Press
5 Rounds
10 Leg Raises
10 Weighted Sit Ups
10/10 Weighted Russian Twists
030321
CrossFit Wig Wag – CrossFit
Weightlifting
Bent Over Row
Build to a set of 3.
Metcon (No Measure)
EMOM x 4
Min 1: 10 Strict Pull Ups
Min 2: 10 Barbell Rows
Min 3: 20 Quad Pull Thrus
Min 4: 30s Row @ 80%
030221
CrossFit Wig Wag – CrossFit
Metcon
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here
CrossFit Wig Wag 