091622

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

For Load:

1) Hang Clean

2) Power Clean

3) Squat Clean
You will record the weight you are successful for all 3 lifts.

They do not have to be done unbroken like a complex. You just must be successful for each lift.

Metcon

Metcon (3 Rounds for time)

Each section for time:

0:00-5:00

200m Run

10 Bar Facing Burpees

40 Hang Cleans (light weight)

-rest 1 min-

6:00-11:00

200m Run

10 Bar Facing Burpees

25 Power Cleans (moderate weight)

-rest 1 min-

12:00-17:00

200m Run

10 Bar Facing Burpees

10 Squat Cleans (mod-heavy weight)

09152022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Zotts Press

5×3@65%

**If you cannot perform a Zotts press. Do it with a PVC or empty bar**

Clean Shrugs

5×5@65% of clean

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

Lunging Jerk Balance

3×3

BTN Jerk Balance

3×3

Jerk Balance

3×3

**all the Jerk Balances are done with an empty barbell**

Back Squat

10×3@65%

DeadLift

8×8@40%

09142022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Push Presses+Jerk

2@50%

2@55%

3@60%

3@65%

1@70%

**%’s based of Jerk, what ever jerk you prefer (push/split) do that**

Push Press

3×5@65%

Jerk Dip and Drives

3×5@65%

**You will Just Dip and Drive**

DeadLift

10×3@65%

OHS

8×8@40%