Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Shoulder Presses+3 Push Presses+3 Jerk Balances

Jerk Balance

3×3@60% of Jerk Balance

BTN Jerk Pos. Push Press

5×3@60%

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

2 Push Presses+Jerk

5@65% of Push Press

Push Jerk

4×2@70%

Split Jerk

4×2@70%

Leg Finisher

50 alt. Body weight Lunges

20 RDL’s

3 sets with 2-3 minute rest in between sets

Barbell Reverse Curls

3 Max effort sets, drop weight every set, and rest 2-3 minutes between sets

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

“CFG IE4”

For Time:

10-9-8-7-6-5-4-3-2-1

Wall Walks

Thrusters 155/105

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Clean Grip DL+3 Pos. Muscle Clean+3 FS

3 Pos. Muscle Clean (Ground, Hang, High Hang)

5@60% of Muscle Clean

Clean Grip DL to 1″ w/pause then to low hang w/pause then to hang pos. into Hang Clean+Hang Clean

5@65% of Clean

Hang Clean

8×2@70%

High Hang Clean Grip Shrugs

5×3@70% of Clean

Dead Lift

8×8@40%

KB Swings

8×8

Single Arm DB Row

8×8 (each side)

CrossFit Wig Wag – CrossFit

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Weightlifting

Power Snatch

Build to a 2 rep. Must be consecutive not touch n go

Metcon

Metcon (Time)

For Time:

600m Run

21 Snatches

400m Run

15 Snatches

200m Run

9 Snatches
Time cap: 12 mins

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex

1 Hang Clean + 1 Front Squat + 1 Hang Squat Clean

Metcon

Metcon (Time)

For Time:

4 Rounds

15 Clusters

15 Box Jump Overs
Light/Moderate weight for the clusters

time cap: 18 mins