Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to a 5 rep.

Metcon

Metcon (Time)

For Time:

800m Run

20 Deadlifts

600m Run

15 Deadlifts

400m Run

10 Deadlifts

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 RDL’s+3 DL’s+3 Pos. Muscle Clean+3 Front Squats

3 High Hang Muscle Cleans

3 complexes @ 60% of Muscle Clean

3 Position Clean (High, Hang, Low Hang)

3 Complexes @ 65% of Clean

Clean

3×3@70% of Clean

Sumo Dead Lift

Good Morning

Seated Press

1×3@70%

1×4@80%

5×5@90%

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Hang Snatch

With a running 10 min clock-build to a 1 rep.

Squat Snatch

With a 10 min running clock-find a 1 rep.

Metcon

Metcon (Time)

For Time:

4 Rounds

25 Ab Mat Sit Ups

15 Hang Snatches

10 OH Squats
Your barbell weight should be slightly more than your “light”

Time cap:16 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (6 Rounds for reps)

Each Round for Reps x 6

Min 1: Max Ass Bike Cals

Min 2: Max High Box Jumps

Min 3: Max Dball over Shoulder

Min 4: Max Rest
Fight gone bad style. Accumulate reps at each station.