Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Pos. Muscle Cleans+3 Front Squats

Full Grip Front Squat

Build to a 5 rep within 20 minutes

*im less concerned with the amount of weight you squat. I want you to focus on being able to maintain a full grip on the bar while you front squat while still maintaining a good front rack position. If you find your heavy quick do 5 sets of 3 at a lesser weight.*

Muscle Clean

5×3@60%

3 Pos. Clean (high hang, hang, ground)

3 complexes@60%

3 complexes@65%

High hang clean

4×2@70%

Hang Clean

4×2@70%

Clean

4×2@70%

Clean Grip shrugs

5×3@100% of Clean

Shoulder Press w/3 sec. negative

5×5@60%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

AMRAP x 3mins

Max Handstand Shoulder Taps
Shoulder taps go to opposite shoulder.

Modifications:

1-wall walk up

2-elevate your feet on a box

3-knees on box

Metcon (Weight)

Immediately into OH Complex:

1 Push Press + 2 Push Jerks

*completed from the floor.
Time cap: 12 mins

*each shoulder tap adds a LB to your total score.

Example: You get 100 shoulder taps and 100 LBs on the OH complex, your total score for the complex is 200lbs.

Metcon

Metcon (Time)

For Time:

30 DUs

15 Shoulder Presses

15 HSPU

30 DUs

30 Push Presses

15 HSPU

30 DUs

45 Push Jerks

15 HSPU
Your shoulders will be toasty during this workout. Pick a light weight for your barbell and move it fast.

Time cap:15 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Barbell Complexes

3 Pos. Muscle Snatch+Snatch Balance

Muscle Snatch

5×3@60%

Snatch Balance

3×3@60% of Muscle Snatch

*Go from the rack*

*If you cannot do a snatch balance do a BTN Snatch Grip Push Jerk*

3 Pos. Snatch (high, hang, ground)

3 complexes@60% of Snatch

2 complexes@65% of Snatch

2 complexes@70% of Snatch

Snatch

3×3@65%

3×3@70%

2×3@75%

1×2@80%

High Hang Snatch Grip High Pulls

8×8@40% of Snatch

Single Arm KB Strict Press

8×8 (8 reps each arm for a set)

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Snatch

Build to a 2 rep. Must be consecutive not TnG.

Metcon

Metcon (Time)

For Time:

3 Rounds

10 Pull Ups

10 KB Swings

20 KB Hang Snatch

-rest 1 min-

2 Rounds

10 C2B Pull Ups

10 KB Swings

20 KB Hang Snatch

-rest 1 min-

1 Round

10 C2B Pull Ups

20 Pull Ups
time cap=18 mins

KB Snatches=10 R/10 L

* do not have to alternate