CrossFit Wig Wag – CrossFit
Partner WOD TBD
100821
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
DB Complex:
1 DB Squat Snatch + 25ft DB Lunge
You must complete this complex with both your right and left arm but you may set it down in between.
25ft=tape to tape.
You must hold the DB in the front rack position for the lunge. You may set it on your shoulder if you need to.
Metcon
Metcon (Time)
For Time:
20-30-40-30-20
OAA DB Snatch
Deadlifts
Deadlifts will be done with a barbell.
Pick a lighter weight because of the high volume.
10072021
CrossFit Wig Wag – Weightlifting
Weightlifting
Olympic
Week 4 Day 4
Build to a heavy High Hang Snatch
DeLoad bar to 75% of High Hang Snatch and complete 10×2 Snatches
100721
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
Every 8 mins x 4 rounds
1) 1k Row
2) 50 Ass Bike Cals
You do not need to complete both the row and bike in the 8 mins. You will alternate between the 2 stations. (2 rounds of rowing/2 rounds of biking).
Score= slowest round
Goal= be consistent!
10062021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 5 DAY 3
Overhead Squat
8×8@45%
DBL DB Power Clean
8×8@
Wide Grip Pull Up
8×8@
Barbell alt. Front Rack Lunges
8×8
Band Resisted Inverted Row
8×8
Banded Straight Arm Press Down
8×8
Alt. DB Hammer Curl
8×8
OLYMPIC
WEEK 4 DAY 3
Build to a 3 Rep Snatch Drop in 20 minutes
Build to a heay BTN Snatch Grip Push Jerk
Spend no more than 20 minutes
Snatch Grip DL to 1″, back down, Snatch Grip DL to Low Hang, Back Down, Snatch Grip DL to Hang, Back Down, Snatch Grip DL to High Hang, then back down
5@75%
High Hang Muscle Snatch
7×2@75% of Muscle Snatch
Scap Angels
3×10
CrossFit Wig Wag 