Month: April 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (5 Rounds for time)

Every 5:00 x 5

20/15 Ski Erg Cals

10 Dbl DB S2OH

20 Wall Balls

10 Dbl DB Power Cleans
Score=time it takes you to complete each round.

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a 3 rep with a 3 sec pause at the bottom of every rep.

Metcon

Metcon (Time)

For Time:

3 Rounds

60 DUs

20 Pull Ups

-into-

3 Rounds

9 Snatches

9 OHS

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X 3

Muscle Snatch from mid shin+OHS+Muscle Snatch from Hang+OHS+Muscle Snatch from High Hang+OHS

Muscle Snatch+3 BTN Strict Presses+Snatch Balance w/3 sec. pause in Bottom Pos.

*You will build to a moderate complex for the day, this will get heavy quick. Spend no more than 15 minutes on this complex, if you finish before 15 minutes good, move on.*

3 Position Snatch

Hang Snatch+Low Hang Snatch+Snatch

5 complexes@65% of your 1RM Snatch

*The two hang snatches have to be unbroken, but you can drop the bar after the Low Hang Snatch then do your final snatch*

Tempo Snatch Grip DL

5×1@100% of Snatch

*10 sec. Up 10 sec. Down*

Weightlifting

This week is not really demanding in terms of volume with our strength cycle, so we will be kicking it up a notch with skill transitions in the OLY work.

Strength Cycle

1×5@80%

Front Squat

Seated Shoulder Press

Dead Lift

5 Rounds

10 alt. Single Leg V-Sits

10 V-Sits

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to a TnG 3 rep

Metcon

Metcon (Time)

For Time:

10 Rounds

9 Deadlifts

6 Cal Ass Bike

3 Thrusters
Pick a moderate weight for your barbell.

Time cap: 15 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Calories)

Partner WOD Thursday

In teams of 2 accumulate as many calories in 25mins while working through:

100 DBall over Shoulder

75 DBall Step Ups

50 DBall Shoulder to Shoulder
One partner will be accumulating calories while the other partner is doing a predetermined set of the Dball movement. The Dball reps are to be divided up between partners however you want.

Score=total Cals