CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
Metcon
Metcon (Time)
For Time:
3 Rounds
40 Wall Balls
20 Box Jumps
10 Cleans
Time Cap: 15 mins
08162021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Barbell Complexes
3 High Hang Muscle Snatches+3 OHS
Build to a moderate complex of:
3 BTN Snatch Grip Shoulder Presses+OHS
*This will be a light complex. Once you find a moderately heavy complex deload the bar by 10 pounds and do 3 more complexes*
Snatch Balance
Build to a heavy Snatch Balance for the day
*add into Wodify*
Barski Snatch
3 High Hang Snatches
5 complexes @ 65% of Snatch
High Hang Snatch Singles
3@70%, 3@75%, 5@80%, 3@75%, 5@70%
Snatch
5×2@80%
Scap Angels
3×10
081321
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (No Measure)
EMOM x 3 (15 total mins)
1. 30s OH Plate Hold
2. 50 Banded Tricep Extensions
3. 30s Front Raise Hold (with a plate)
4. 8 DB Bicep Curls (each arm)
5. 30s Handstand Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
30 Double Unders
1 Turkish Get Up (each arm/2 total)
Scoring=32 reps per round
081221
CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
E2MOM
10 Rounds
1: 12/9 Ass Bike Cals
2: 1 Rd of Cindy
Cindy=5 pull ups+10 push ups+15 air squats
08122021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 RDL’+3 Pos. Muscle Clean+2 Tall Cleans
Muscle Clean+Tall Clean
5 Complexes @ 65% of Muscle Clean
YoYo Clean
10@70% of Clean
*Stand the bar up, lower down to the low hang, stand up, lower back down to the low hang and do a low hang Clean*
Hang Clean
4×2@75%
Clean
4×3@75%
Shoulder Press
12×3@60% w/3 sec. negative
Rear Shoulder Flies
3×10
Woo Flies
5×10
CrossFit Wig Wag 