CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Ass Bike Cals
DUs
Power Snatches
70-58-46-34-16
Rower/Ski Cals
07272021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 Snatch Grip DL+3 Pos. Snatch+3 OHS
Hang Muscle Snatch+OHS
5@70% of Muscle Snatch
Hang Snatch
10@75%
Snatch
5×2@80%
Snatch Grip DL
5×2@100% of Snatch
Sumo Dead Lift
8×8@40%
BTN Snatch Grip Push Press or Shoulder Press
8×8@40%
07272021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 empty Barbell Complexes
3 Clean Grip DL+3 Pos. Muscle Clean
High Hang Muscle Clean+Hang Muscle Clean+Low Hang Muscle Clean
5 complexes @ 70% of Muscle Clean
Hang Clean
10×1@75% of Clean
Clean
5×2@80%
Front Squat
8×8@40%
Close Grip Bench Press
8×8@40%
DB Floor Press
8×8@40%
072621
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat
Build to a 3 rep.
Metcon
Metcon (Time)
For Time:
Karen
150 Wall Balls
*10 C2B Pull Ups every time you take a break
CrossFit Wig Wag 