Month: August 2021

CrossFit Wig Wag – CrossFit

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Overhead Squat

Build to a 3 rep

Metcon (AMRAP – Reps)

Ladder x 15

3-6-9-12-15-…

OHS

200m Run

**modify to Front Squat if you are unable to OHS**

**each 200m run is 1 rep**

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20

30/24 Ass Bike Cals

12 R Arm DB Push Presses

12 L Arm DB Push Presses

8 Bar Muscle Ups
Row/Ski=40/30 cals

Finisher

Surprise Finisher

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 High Hang Muscle Cleans+3 Front Squats

Muscle Clean

5×3@60%

Barski Clean

3 High Hang Cleans

5 complexes @ 65%

High Hang Clean Singles

3@70%, 3@75%, 5@80%, 3@75%, 5@70%

Clean

5×2@80%

Banded High Pulls

8×8

Kneeling Single Arm KB Press

8×8

*8 reps per arm for a set*

*4 sets on one knee and 4 sets on the other knee*

Banded Press Outs

3×10

*10 reps each side per set*

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Barbell Complexes

3 High Hang Muscle Snatches+3 OHS

Build to a moderate complex of:

3 BTN Snatch Grip Shoulder Presses+OHS

*This will be a light complex. Once you find a moderately heavy complex deload the bar by 10 pounds and do 3 more complexes*

Snatch Balance

Build to a heavy Snatch Balance for the day

*add into Wodify*

Barski Snatch

3 High Hang Snatches

5 complexes @ 65% of Snatch

High Hang Snatch Singles

3@70%, 3@75%, 5@80%, 3@75%, 5@70%

Snatch

5×2@80%

Scap Angels

3×10

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Metcon

Metcon (Time)

For Time:

3 Rounds

40 Wall Balls

20 Box Jumps

10 Cleans
Time Cap: 15 mins