CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds
25 Ass Bike Cals
50 DUs
5-4-3-2-1
Squat Snatch (85% of 1RM)
05032021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Complex x 2
3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos Muscle Snatch+3 Snatch Balances
Muscle Snatch
3×3@75% of Muscle Snatch
YoYo Snatch
5@75%
*1. You will stand the bar up from the ground then
*2. lower to the low hang pos., and stand back up to the high hang pos.
*3. Lower back to the low hang pos., and stand back up to the high hang pos.
*4. After the two ”Low Hang DL’s” you will do a Low Hang Snatch
Snatch
5×3@75%
Front Squat
4×9@72.5%
Barbell Row
4×9@72.5%
Behind the Neck Snatch Grip Push Press
4×9@72.5%
050321
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
FS + OH Complex
1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk
Metcon
Metcon (Time)
For Time:
4 Rounds
16 Thrusters
12 DB Box Step Overs
8 T2B
050121
043021
CrossFit Wig Wag – CrossFit
Weightlifting
Deficit Deadlift
Build to a heavy 1 rep.
Deficit will be performed standing on one 45# plate.
Metcon
Metcon (Time)
For Time:
21-15-9
Deadlifts
*400m run after each round
CrossFit Wig Wag 