Day: May 4, 2021

CrossFit Wig Wag – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

Gymnastics Complex

1 Pull Up + 1 T2B
Continue adding onto this complex until you cannot do it unbroken.

Example:

Perform 1 PU + 1 T2B. Drop down and take a break. When ready, perform 1 PU + 1 T2B + 1 PU + 1 T2B drop down. If that is how far you can go unbroken then your score would be 2. PU+T2B=1 rep.

*If you cannot perform a pull up, you will work on kipping. 1 Kip + 1 T2B.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

5 Shoulder Presses

10 Back Rack Lunges

10 Push Presses

10 Front Rack Lunges

15 Push Jerks

10 OH Lunges

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

3 Front Squats+3 Jerk Balances+3 Jerk pos. presses

Shoulder Press w/tempo decent

3×5@60% of Shoulder Press

*After you press you will bring the bar back down slowly with a 3-5 second tempo. After the bar reaches your shoulders it will be a fast press. So, fast press up and slow on the way down.*

2 Dip and Drives+1 Push Jerk+2 Dip and Drives+1 Split Jerk

5@75% of Jerk

Clean and Jerk

5×2@75%

Back Squat

7×5@82.5%

RDL

7×5@82.5%

Bench Press

7×5@82.5%