CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP “Kelly” x 30
400m Run
30 Box Jumps
30 Wall Balls
05112021
CrossFit Wig Wag – Weightlifting
Weightlifting
This is the last week of the marathon sets. After this week we will be going into a couple weeks of mid-cycle max efforts and deLoading. After DT and Hang cleans yesterday, if the 80% is too heavy go a little lighter.
Empty Barbell Complex x 3
3 clean grip DL+Clean Grip RDL’s+3 High Hang Muscle Cleans+3 Tall Cleans
Muscle Clean
3×2@80% of Muscle Clean
Hang Clean Doubles
10×2@80% of clean
**power or squat, your choice**
Front Squats
5×7@80%
Barbell Row
5×7@80%
Bench Press
5×7@80%
051021
CrossFit Wig Wag – CrossFit
Weightlifting
Hang Clean
Build to a 1 rep
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
05102021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x3
3 Snatch Grip DL’s+ 3 Snatch Grip RDL’s+3 High Hang Muscle Snatches+ 3 Snatch Balances
Muscle Snatch
3×2@80%
Hang Snatch
10×2@80%
*squat or power, your choice*
Sumo DL
4×9@75%
Good Morning
4×9@75%
Snatch Grip Push Press
4×9@75%
050721
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Metcon
Metcon (Time)
5 Rounds
5 Hang Power Cleans
7 Front Squats
9 Burpees Over the Bar
Work:Rest 1:1
CrossFit Wig Wag 