Month: April 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Build to a 3 rep.

Metcon

Metcon (Time)

For Time:

Buy In: 50 Ab Mat Sit Ups

30-20-10

Goblet Squats

OAA Devil Presses

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Accumulate as many reps as possible:

0:00-10:00

200m Run

10 T2B

10:00-20:00

10 Ass Bike Cals

10 Empty BB Lungesters

20:00-30:00

200m Row

10 Burpees
Every 100m=1 rep

CrossFit Wig Wag – Weightlifting

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Weightlifting

Not much planned for the day but its pretty simple and will get the job done

Find a 3RM for Snatch and Clean and Jerk for the day

*These lifts do not have to be touch and go, but they must be consecutive*

Scap Angels

3×10

Evil Wheels

3×10

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean & Jerk Complex

1 Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk

Metcon

Metcon (3 Rounds for reps)

AMRAP x 4

21 KB Swings

21 Clean & Jerks (light)

-rest 2 mins-

AMRAP x 4

15 KB Swings

15 Clean & Jerks (light/mod)

-rest 2 mins-

AMRAP x 4

9 KB Swings

9 Cleans & Jerks (moderate)

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X 3

Lunging Jerk Balance+3 Jerk Pos. Presses x3

Jerk Pos. Press

3×5@65%

Push Press+Push Jerk+Split Jerk

5 complexes@65% of Jerk

Heavy Jerk Dips w/3 sec. pause in dip

5×3@100% of Jerk

Woo Flies

3×10

Weightlifting

STRENGTH CYCLE

1×5@85%

Back Squat

Shoulder Press

Dead Lift