Month: September 2022

CrossFit Wig Wag – CrossFit

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Weightlifting

Bench Press

10-9-8-7-6-5-4-3-2-1

Increase weight each set.

15/12 Ski Cals after each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

1 DB Complex (right)

30 DUs

1 DB Complex (left)

15 T2B

CrossFit Wig Wag – Weightlifting

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Weightlifting

1″+Low Hang+Hang+Hang Pull+Hang Clean

1@50%

2@55%

3@60%

3@65%

2@70%

**you will DL the bar to 1″ then pause, rise to the Low Hang then pause, rise to the hang then pause, into a Hang High Pull, then lower to the hang position for a hang clean.**

Muscle Clean

3×3@70%

Front Rack Zotts Press

3×3@70%

**if you are not proficient enough at FR Zotts go lighter use an empty bar or PVC. If you do go lighter change your sets to 5×3**

Shoulder Press

10×3@65%

Pendlay Row

8×8@40%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

3 Rounds

6 Power Snatches

6 OH Squats

3 Burpees over the Bar

3 Rounds

6 Power Cleans

6 Front Squats

3 Burpees over the Bar

2 Rounds

4 Power Snatches

4 OH Squats

2 Burpees over the Bar

2 Rounds

4 Power Cleans

4 Front Squats

2 Burpees over the Bar

1 Round

10 Power Snatches

10 OH Squats

10 Power Cleans

10 Front Squats

5 Burpees over the Bar
Before each 3 round section, you must buy in with (1) 200m run. Snatches & cleans must be the same weight.

Before each 2 round section, you must buy in with (1) 400m run. AND increase weight on your barbell. Snatches & cleans are still the same weight.

Before the 1 round section, you must buy in with (1) 600m run. AND increase weight on your barbell. Snatches & cleans are still the same weight.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Positional Snatch DL to Pull into Hang Snatch

1″+Low Hang+Hang+Hang Pull+Hang Snatch

1@50%

2@55%

3@60%

3@65%

2@70%

**you will DL the bar to 1″ then pause, rise to the Low Hang then pause, rise to the hang then pause, into a Hang High Pull, then lower to the hang position for a hang snatch.**

Snatch Grip DL

3×5@70%

**If you do not have a 1 rep, build your a 1 rep**

BTN Snatch Grip Push Press

3×3@70%

**if you do not have a 1RM Snatch Balance take 15 minutes, build to a heavy, add into Wodify**

Back Squat

8×3@70%

DL

8×8@40%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

1 Push Press + 2 Push Jerks
3@60%

2@65%

2@70%

1@75%

1@80%

Percentages are off of your push press.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 14

2 DB Push Jerks

1 Strict Pull Ups

*every 2 mins, 10/7 Ass Bike cals
Increase DB PJ by 2 and Strict PU by 1 every round.