Author: aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Build to a TnG 3 rep tempo DL.

Tempo=5secs up

Metcon

Metcon (Time)

For Time:

Buy In: 25 T2B

21-15-9

Deadlifts

HSPU

Buy Out: 25 T2B

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Sumo Dead Lift

8×8@40%

Bench Press

8×8@40%

Good Morning

8×8@40%

DB Arnold Press

8×8

RDL

8×8@40%

Bench Dips

8×8

DB Front Raises

8×8

DB Tricep Ext.

8×8

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (5 Rounds for reps)

5 Rounds For Max Reps:

2:30 on/2:30 off

200m Run

10 SDLHP

Max OAA DB Devil Presses

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

2 empty Barbell Complexes

3 Snatch Grip DL+3 Pos. Muscle Snatch+Snatch Balance+OHS

Muscle Snatch+Snatch Balance

5@65% of Muscle Snatch

YoYo Snatch

10@70%

*Stand the bar up, lower down to the low hang, stand up, lower back down to the low hang and do a low hang snatch*

Hang Snatch

4×2@75%

Snatch

4×3@75%

Back Squat

8×3@70%

Bench Press

8×3@70%

Double KB Split Squats

8×8

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Thruster

Find a 2 rep from the rack.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

3 Deadlifts

6 Power Cleans

9 Squat Cleans

12 Front Squats

15 Thrusters
Pick a light/mod weight that is the same for all barbell movements.