Month: August 2021

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

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Snatch

Build to a 2 rep. Must be consecutive not TnG.

Metcon

Metcon (Time)

For Time:

3 Rounds

10 Pull Ups

10 KB Swings

20 KB Hang Snatch

-rest 1 min-

2 Rounds

10 C2B Pull Ups

10 KB Swings

20 KB Hang Snatch

-rest 1 min-

1 Round

10 C2B Pull Ups

20 Pull Ups
time cap=18 mins

KB Snatches=10 R/10 L

* do not have to alternate

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

Every 10 min x 4 Rounds

1000m Row

100 Double Unders

20 Burpees
Score=slowest round

CrossFit Wig Wag – Weightlifting

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Weightlifting

Front Squat

8×8@40%

Hang Power Clean

8×8@40%

Pull Ups

8×8

*Strict Pull Ups, if you need a band to keep your sets unbroken for so*

DB Weighted Step Ups

8×8

Single Arm DB Row

8×8

DB Pull Over

8×8

Barbell Reverse Bicep Curl

8×8

Single Arm Concentrated Bicep Curl

8×8