Author: aleksrata

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Weightlifting

Overhead Squat

Build to a 3 rep with a 3 sec pause at the bottom of every rep.

Metcon

Metcon (Time)

For Time:

3 Rounds

60 DUs

20 Pull Ups

-into-

3 Rounds

9 Snatches

9 OHS

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Weightlifting

Deadlift

Build to a TnG 3 rep

Metcon

Metcon (Time)

For Time:

10 Rounds

9 Deadlifts

6 Cal Ass Bike

3 Thrusters
Pick a moderate weight for your barbell.

Time cap: 15 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 Muscle Snatches from mid shin+Snatch Balances to 6”, Parallel, Squat+3 Zotts Presses

*Zotts Presses are extremely difficult, if you cannot perform these with a weighted barbell, do it with a PVC pipe.*

Power Snatch+BTN Snatch Grip Push Press+Power Snatch+BTN Push Jerk+Power Snatch+Heaving Snatch Balance

5 Complexes @ 60% of 1RM Snatch

*Once again play it by feel, if squatting isn’t happening get into a deeper power position on the Heaving Snatch Balance. If you Struggle getting into the OHS position drop into a deeper power position in the Heaving Snatch Balance.*

Power Clean+ Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk

5 Complexes@60% of 1RM Clean and Jerk

Weightlifting

STRENGTH CYCLE

W1

4×5@70%

1×3@75%

2×2@80%

1×1@90%

Dead Lift

Shoulder Press

Core

3 Rounds

10 Weighted Sit Ups

20 Weighted Russian Twists

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Metcon

Metcon (Calories)

Partner WOD Thursday

In teams of 2 accumulate as many calories in 25mins while working through:

100 DBall over Shoulder

75 DBall Step Ups

50 DBall Shoulder to Shoulder
One partner will be accumulating calories while the other partner is doing a predetermined set of the Dball movement. The Dball reps are to be divided up between partners however you want.

Score=total Cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 High Hang Muscle Cleans+3 Lunging Jerk Balances+3 Jerk Pos. Presses

3×5 Jerk Pos. Press @ 60%

*If you do not have a Jerk Pos. Press take 10 minutes to find a 5 rep, no more than 10 min*

Power Clean+Push Press X3

3 complexes@60% of Push Press

3 Push Presses+1 Jerk w/3 sec. in the dip

7 complexes @ 60% of 1RM Jerk

Weightlifting

STRENGTH CYCLE

Front Squat

4×5@70%

1×3@75%

2×2@80%

1×1@90%

Barbell Row

3×8@65%

1×5@70%

2×2@75%

1×1@80%