Day: August 22, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Barbell Complexes

3 Pos. Muscle Snatch+Snatch Balance

Muscle Snatch

5×3@60%

Snatch Balance

3×3@60% of Muscle Snatch

*Go from the rack*

*If you cannot do a snatch balance do a BTN Snatch Grip Push Jerk*

3 Pos. Snatch (high, hang, ground)

3 complexes@60% of Snatch

2 complexes@65% of Snatch

2 complexes@70% of Snatch

Snatch

3×3@65%

3×3@70%

2×3@75%

1×2@80%

High Hang Snatch Grip High Pulls

8×8@40% of Snatch

Single Arm KB Strict Press

8×8 (8 reps each arm for a set)

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

AMRAP x 3mins

Max Handstand Shoulder Taps
Shoulder taps go to opposite shoulder.

Modifications:

1-wall walk up

2-elevate your feet on a box

3-knees on box

Metcon (Weight)

Immediately into OH Complex:

1 Push Press + 2 Push Jerks

*completed from the floor.
Time cap: 12 mins

*each shoulder tap adds a LB to your total score.

Example: You get 100 shoulder taps and 100 LBs on the OH complex, your total score for the complex is 200lbs.

Metcon

Metcon (Time)

For Time:

30 DUs

15 Shoulder Presses

15 HSPU

30 DUs

30 Push Presses

15 HSPU

30 DUs

45 Push Jerks

15 HSPU
Your shoulders will be toasty during this workout. Pick a light weight for your barbell and move it fast.

Time cap:15 mins