CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press
Build to a heavy single.
Metcon
Metcon (Time)
For Time:
40-30-20-10
Push Press
*200m Run after each round.
05182021
CrossFit Wig Wag – Weightlifting
Weightlifting
3 Empty Barbell Complexes:
3 Pos. Muscle Clean (mid shin+Low Hang+Hang)+3 Tall Cleans+3 Front Rack Zotts Presses
Muscle Clean (Ground)+Power Clean(Hang)+Squat Clean(High Hang)
5 complexes @60% of your Muscle Clean
**This complex is supposed to be light. With that being said focus on high elbows and quick elbows through the bar**
Barski Clean (3 consecutive High Hang Cleans)
10 complexes at 60% of your Heaviest Clean
**With these three cleans I want us to change the level in which we receive these cleans.
1st Clean should be in a nice high power
2nd Clean push the depth into a lower power while maintaining good foot position in the receiving position
3rd Clean receive the bar in the squat
EOMOM for 20 minutes
3 Power Cleans every other minute @ 70% of Power Clean
**Work 1 minute, Rest 1 minute for 20 minutes**
Shoulder Press
Build to a heavy single for the day, if we hit in the range of 90% or above, it was a good day.
D-Ball or Sand Bag Hold
Accumulate 5 working minutes bear hugging a D-Ball or Sand Bag, push the weight.
051821
CrossFit Wig Wag – CrossFit
Metcon
Metcon (6 Rounds for calories)
Each Round for Max Cals:
1)0:00-4:00
20 KB Swings
10 HSPU
Max Ski Erg Cals
-rest 4:00-5:00-
2)5:00-9:00
20 Goblet Squats
10 Pistols
Max Ass Bike Cals
-rest 9:00-10:00-
3)10:00-14:00
20 KB Lunges
10 T2B
Max Rower Cals
-rest 14:00-15:00-
*Repeat from the top
051721
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Find a TnG 10 rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
8 DB Burpee Deadlift
8 DB Thrusters
16 Box Jump Overs
05172021
CrossFit Wig Wag – Weightlifting
Weightlifting
Congrats you made it through the first phase of the cycle. For the next three weeks we will be going through a de-load while finding some new numbers for the lifts we have been working on. This will give us time to let the body heal up while working on some technique not just with the Olympic Lifting but also with the strength movements.
Weightlifting
3 Empty Barbell Complexes
3 Pos. Muscle Snatch (mid shin+hang+high hang)+1 Snatch Balance+3 Zotts Press
Muscle Snatch+Behind the Neck Snatch Grip Push Press+Behind the Neck Snatch Grip Push Jerk+Snatch Balance
5 complexes at 60% of your Muscle Snatch
**This complex is supposed to be light so we can work on punching out once that bar gets over head. So be strong and quick in the lock out.**
3 Pos. Snatch
Hang+Low Hang+Ground
10 complexes at 60% of your heaviest Snatch
EOMOM for 20 minutes
3 Power Snatches @ 70% of Power Snatch
**Work 1 minutes, Rest 1 minute for 20 minutes**
Turkish Get Ups
3×5/arm
**Keep this weight lighter than usual. I want these reps to be touch and go as much as possible while maintaining a solid pace through each of your 5 reps.**
Scap Angles
3×10
CrossFit Wig Wag 