Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

Lunging Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses

Jerk Balance

3×3@65% of Jerk Balance

BTN Jerk Pos. Push Press

5×3@70%

*if you do not have any #’s for this take 15 min and build to a 5 rep*

Push Press w/pause+Push Jerk w/pause+Split Jerk w/pause

5@70% of Push Press

*pauses are in the dip*

Push Jerk

3×2@75%

Split Jerk

3×2@75%

Sumo DL High Pull

8×8@40%

Barbell Row

8×8@40%

CrossFit Wig Wag – CrossFit

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Weightlifting

Power Clean

Build to a set of 3.

Compare to 6/4/21

Metcon

Metcon (Time)

For Time:

7 Rounds

10 Burpees over the Bar

2 Clean & Jerks @ 70%
Time cap: 15 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

4 Rounds

100 DUs

-rest 1 min-

50 Ski Erg Cals

-rest 1 min-

25 Box Jump Overs

CrossFit Wig Wag – Weightlifting

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Weightlifting

RDL

8×8@40%

Bench Press

8×8@40%

Good Mornings

8×8@40%

Double DB Clean into Press

8×8

GHD Hip Extension

8×8

Single DB Tricep Ext.

8×8

Single Arm Kneeling KB Press

8×8

**4/4 each knee, 8/8 each arm

DB Push Up into Row (“renegade row”)

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

OH Complex:

1 Push Jerk + 1 Split Jerk + 1 Narrow Grip OH Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16

12/10 Ass Bike Cals

8 KB Swings

8 Pull Ups