Month: July 2021

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

For Time:

4 Rounds

400m Run

16 T2B

200m Run

8 Hang Squat Cleans

-into-

2 Rounds

800m Run

16 T2B

8 Hang Squat Cleans
Time cap: 40min

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 PVC Complexes

Tempo Muscle Snatch+OHS x 3

High Hang Muscle Snatch+Hang Power Snatch+Snatch Balance

5 complexes @ 65% of Muscle Snatch

2 Hang Snatch Pulls+Hang Snatch

5 complexes @70% of Snatch

Snatch

5×3@75%

Tempo Snatch Grip DL

5×3@80% of Snatch

Sumo DL high Pull

6×3@75%

Strict Pull Up

3×10

**If you are unable to complete a set of 10 unbroken use a band, I want these sets to be unbroken**

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 PVC complexes

Tempo Clean+Front Squat x 3+Tall Clean

High Hang Muscle Clean+Hang Power Clean+Push Press

5 Complexes @65% of Muscle Clean

2 Hang Cleans+Jerk

5 Complexes @ 70% of Clean and Jerk

Clean and Jerk

5×2@75% of Clean and Jerk

Clean Pulls from Blocks

5×2@80% of Clean

**Partner up on this because of a lack of Bumpers. You will stack two sets of bumps on each side so when the bar is resting it is at the hang position height. From there you will just stand fast. We are working on speed through the middle here.**

Find a Heavy Back Squat for the day

**add into wodify.**

Back Squat

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

Every 2 mins for 16 mins:

Build to a heavy complex

1 Snatch + 1 OHS + 1 Hang Snatch
You must add 5-10lbs every attempt. If you fail, take a round off and try again.

Metcon

Metcon (No Measure)

Each Round for Time:

0:00-4:00

20 KB Swings

10 Burpees over KB

20 OAA KB Snatches

4:00-8:00

30 KB Swings

15 Burpees over KB

30 OAA KB Snatches

8:00-12:00

20 KB Swings

10 Burpees over KB

20 OAA KB Snatches
Once you complete each interval-you will rest for the remainder of that time.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

EOMOM x 10

30s Handstand Hold

30s Max Seated Press
Every OTHER min on the min.

Accumulate as many seated presses as you can in the 5 rounds and that will be your score for this portion.

An empty barbell is strongly encouraged.

Metcon

Metcon (Time)

For Time:

5-7-9-11-13-15

Atomic Abs

Floor Presses

AB Cals
Use a barbell for the floor presses.

Row/ski cals=

9-12-15-18-21-24

Time cap:18 mins