Month: June 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

5 Rounds

40 DUs

30 Wall Balls

20 Sumo DL High Pulls

10 Bar Facing Burpees

-rest 1 min-

CrossFit Wig Wag – Weightlifting

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Weightlifting

Burgner Warm Up

3 Dip and Drive Shrug+3 Dip Drive High Elbows+3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances (change levels every balance)

Build to a Moderate Complex

Muscle Snatch+Power Snatch+Squat Snatch

*take no more than 10 minutes on this complex*

**stop building once you resend you knees on the Muscle Snatch**

Tempo Snatch Pull+Hang Snatch

*Take 5 sec. on the tempo once the bar makes contact with you hip pocket, shrug*

5 Complexes @ 80% of Snatch

Snatch

5×2@80%

1×3@60%

1×3@70%

1×3@80%

5×5@90%

Back Squat

Bench Press

Barbell Row

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press

Build to a 2 rep

Metcon

Metcon (Time)

For Time:

8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1

Hang Power Clean

Push Jerk

Box Jumps
Time cap: 18min

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to a 3 rep.

Compare to 4/16/21

Metcon

Metcon (Time)

For Time:

2 Rounds

200/150m Row

100m Dbl DB/KB Farmers Carry

200/150m Row

100m Dbl DB/KB Front Rack Carry

200/150m Row

100m Dbl DB/KB Front Rack + OH Waiter Carry

-rest 1 Min-
Dbl DB/KB front rack + OH waiter carry= 1 arm will hold the weight in the front rack position while the other arm holds the weight overhead. Switch when necessary.

12/9 Ass Bike cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Snatch

3×3@75%

Muscle Clean+Push Press

3×3@75% of Muscle Clean

Push Press with max Overhead Hold

3@75% of Push Press

*These will be singles. You will Push Press the weight over head and hold it up there for as long as possible*

Heavy Jerk Dips w/pause in Bottom

5@110% of Jerk

Front Squat

Barbell Row

1×3@65%

1×3@75%

1×4@85%

4×5@90%