Month: September 2022

CrossFit Wig Wag – CrossFit

Power Clean

3×3@65%

2×2@70%

3×1@75%

1×3@78%

1×2@80%

1×1@83%

1×1@85-90%

Metcon (AMRAP – Reps)

EMOM x 10

2 Power Cleans (~80-85%)

8 Box Jumps

-into-

AMRAP x 1

Max Squat Cleans

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to 60-65%. Complete 5×3 tempo and TnG. Tempo=regular speed up, 3 sec tempo down.

Metcon

Metcon (Time)

For Time:

Buy In: 100m DB Suitcase Carry + 25 Wall Balls

21-15-9

Deadlifts

OA DB Thrusters

Buy Out: 100m DB Suitcase Carry + 25 Wall Balls
Time cap: 15 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Snatch

3×3@70%

Clean Shrugs

5×5@70% of clean

**Shrug the bar from the high hang position**

Push Press

3×3@70%

Front Squat

8×3@70%

Sumo DeadLift

8×8@40%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for calories)

For Max Calories:

0:00-3:00

Max calories (moderate pace)

3:00-4:00

Rest

4:00-6:00

Max calories (moderate pace)

6:00-7:00

Rest

7:00-8:00

Max calories (fast pace 100% effort)

8:00-10:00

Rest
Repeat x3. Once on each machine.

Your moderate pace should not be treated as a casual effort. You should be working hard but conserving some gas for the last minute.

Score= total Cals on each machine. (3 scores)

CrossFit Wig Wag – Weightlifting

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Weightlifting

Push Press w/pause in dip+Push Jerk w/pause in dip+Split Jerk w/pause in dip

1@50%

2@55%

3@60%

3@65%

2@70%

**%’s based off Push Press**

Dead Stop Jerk Drives

3×5@70%

**set your rack and bar up to the height in which you would be in at the bottom of a dip. From there you will stand as fast as you can, one the bar is in the front rack position after you stand, lower it back to the rack, and reset yourself and complete the sets**

Jerk Balance

3×3@70%

DeadLift

8×3@70%

Box Squat

8×8@40%