Month: June 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

1 1/4 Front Squat

Build to a set of 3.

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Clusters

*35 DUs after each round
Pick a moderate weight for the clusters. (135/95)

Time cap: 18 mins

CrossFit Wig Wag – CrossFit

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Weightlifting

Power Clean

Build to 3 consecutive reps

Metcon

Metcon (Time)

For Time:

4 Rounds

4 Power Cleans

8 Bar Facing Burpees

16 T2B

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Each Round for Reps:

AMRAP x 10

200m Run

10 Ski Erg Cals

-rest 1 min-

AMRAP x 10

200m Run

10 Ass Bike Cals

-rest 1 min-

AMRAP x 10

200m Run

10 Rower Cals
200m= 2 reps (1 rep per 100m)

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Empty Barbell Complexes

3 Shoulder Presses+3 Close Grip OHS+3 Jerk Balances+3 Jerk Pos Presses

High Hang Muscle Clean+Shoulder Press X 3

3 sets@50% of Shoulder Press

Jerk Pos. Press

5×3@70%

Push Jerk+Split Jerk

Build to a heavy complex for the day

10 minute EMOM

**Deload the bar to 70% of your heaviest complex and do 1 complex every minute for 10 minutes.**

Front Squat

12×3@60%

Barbell Row

12×3@60%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Dbl KB Complex

50ft Farmers Carry+3 Dbl KB Deadlifts + 2 Dbl KB Snatches + 3 Dbl KB S2OH + 50ft OH Carry

Metcon

Metcon (Time)

For Time:

21-15-9-15-21

KB Swings

KB Hang Snatch