Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Barbell Complexes

3 Snatch Grip DL+3 Snatch Grip RDL’s+3 Muscle Snatch+3 OHS

Muscle Snatch

5×3@65%

BTN Snatch Grip Strict Press

12×3@60%

*if you do not have one build to a 3 rep*

**take no more than 15 minutes on this**

Snatch Grip DL to 1″ w/3 sec. pause then to Hang pos. w/3sec. pause into Hang Snatch+Snatch

5 Complexes@70%

Snatch

5×3@75%

Build to a 3 rep Snatch Grip DL

*yes we want to lift heavy on this but not at risk of loosing our Snatch Position*

Snatch Grip DL

Behind the Neck Snatch Grip Strict Press

CrossFit Wig Wag – CrossFit

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Weightlifting

Sumo Deadlift

Build to a TnG 3 rep.

Compare to 3/24/21

Metcon

Metcon (3 Rounds for time)

For Total Working Time:

0:00-6:00

80 Deadlifts

6:00-12:00

40 Bar Facing Burpees

12:00-18:00

240 Double Unders
Your score will be your total working time.

Once a movement is completed, you rest the remainder of the time.

Deadlift weight should be light enough to atleast do sets of ~20

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 RDLs+3 Muscle Cleans+3 Front Squats+3 Presses

Muscle Clean+Push Press+Muscle Clean+Push Jerk+Muscle Clean+Split Jerk

3 complexes@75% of Muscle Clean

Clean Grip DL to 1″ w/3 sec. Pause then to Hang Pos. Hold for 3 sec. into Clean+Clean and Jerk

5 Complexes@70% of C&J

Clean and Push Jerk

3×2@75% of C&J

Clean and Split Jerk

3×2@75% of C&J

Back Squat

12×3@60%

Single Leg DB/KB RDL

10×6

CrossFit Wig Wag – CrossFit

Parrtner WOD TBD

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CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

1RM Clean and Jerk (Total Weight)

Clean and Jerk (1 Rep Max)

Metcon

Metcon (Time)

Ladder x 8

2-4-6-8-10…

Ground to Overhead

*200m run after each round

-rest 1 min-

For Time:

Your score from the above ladder in reverse
You will begin this workout with an 8 min ladder. Adding 2 reps to your barbell movement after each run.

Once the 8 mins runs out, you will rest and complete the same work you just did in the first ladder but in reverse. The time it takes you to complete the work is your score for this entire workout.

Example:

In 8 mins, I complete 8 G2OH and a 200m run.

My workout for time will be

8 G2OH-200m-6 G2OH-200m-4 G2OH-200m-2 G2OH-200m

The time it takes me to complete the above 8 down to 2 will be my score.

Time cap: 18 mins