CrossFit Wig Wag – CrossFit
Partner WOD TBD
043021
CrossFit Wig Wag – CrossFit
Weightlifting
Deficit Deadlift
Build to a heavy 1 rep.
Deficit will be performed standing on one 45# plate.
Metcon
Metcon (Time)
For Time:
21-15-9
Deadlifts
*400m run after each round
042921
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5k Row
Once you get to:
1k complete 40 burpees
2k complete 30 burpees
3k complete 20 burpees
4k complete 10 burpees
04292021
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Balance
5 singles at 70% of Snatch
Defecit Snatch Grip DL to Low Hang, then Hang, then High Hang Pos.
5 @ 70%
High Hang Clean Shrugs
5×3 @ 70%
Jerk Pos. Press
5×3 @ 70%
Front Squat
10×3 @ 80%
Dead Lift
10×3 @ 80%
Seated Press
10×3 @ 80%
**If you do not have seated press complete the shoulder work using Shoulder Press**
042821
CrossFit Wig Wag – CrossFit
Weightlifting
Push Press
Build to a 3 rep
Metcon
Metcon (Weight)
EMOM x 12
Odd min: 6 DB Squat Snatches
Even min: 18 DU + 3 Push Presses @ 70-80%
70-80% of today’s 3 rep
CrossFit Wig Wag 