CrossFit Wig Wag – CrossFit
Weightlifting
Turkish Get Up
Find a heavy single on both your right and left.
Metcon
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Back Squats
35-30-25-20-15-10-5
Ab Mat Sit Ups
04132021
CrossFit Wig Wag – Weightlifting
Weightlifting
EMPTY BARBELL COMPLEX X3
3 RDL’s+3 Clean Grip DL’s+3 High Hang Muscle CLeans+3 Tall Cleans
Muscle Clean
3×5@60% of Muscle Clean
*If you do not have a 1RM Muscle Clean take 10 minutes to find one, no more than 10 minutes.*
**These do not have to be touch and go**
Barski Clean
3 High Hang Cleans
7 Complexes @ 60% of Clean
*Same as the prebvious day work on changing you levels, go by feel. Yesterday was the first day of the cycle, if Squating isn’t happening; then dont force it. Challenge yourself to catch the clean deeper in a power position and do not star fish.*
Weightlifting
STRENGTH CYCLE
W1
3X8@65%
1X5@70%
2X2@75%
1X1@80%
MOVEMENTS FOR THE DAY
Good Mornings
*If you do not have a number for Good Mornings, find a 10 rep for the day*
Snatch Grip Push Press (base this number off your 1RM Snatch)
Core
3 Rounds
10 Leg Raises
10 Turkish Sit Ups
10/10 Weights Side Bends
041321
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
2 Rounds:
30 OAA DB Snatches
30 T2B
200m Run
-into-
3 Rounds:
20 OAA DB Snatches
20 C2B Pull Ups
200m Run
-into-
4 Rounds:
10 OAA DB Snatches
10 Burpee Pull Ups
200m Run
04122021
CrossFit Wig Wag – Weightlifting
Weightlifting
Empty Barbell Warmup x3
3 Snatch Grip DL’s+3 High Hang Muscle Snatches+Snatch Balance to 6”, parallel, squat
Muscle Snatch
3×5@60% of Muscle Snatch
*These do not have to be touch and go*
**If you do not have a Muscle Snatch take 10 minutes to find a 3 rep, do not spend more than 10 minutes on this.**
Barski Snatch:
3 High Hang Snatches
7 Complexes @ 60% of Snatch
*Every Snatch I want you to change levels, if you have issues squat snatching you will just go as low as you can in a Power Snatch. For my Squat Snatchers your last Snatch in the complex will be a Squat Snatch*
Weightlifting
STRENGTH CYCLE
Within this strength cycle I want you to base your working weight off of 80% of you 1RM’s. So what ever your 80% is you will input that into your working sets for this cycle. Good Luck and make some gains!!!!
W1
3×8@65%
1×5@70%
2×2@75%
1×1@80%
Lifts for the day:
Back Squat
Sumo DL (Touch and Go, THESE ARE NOT SINGLES)
Bench Press
041221
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
1 Clean + 1 Front Squat + 1 Clean + 1 Jerk
Metcon
Metcon (3 Rounds for reps)
AMRAP x 5:00
50 DUs
12 Deadlifts
-rest 1:00-
AMRAP x 5:00
50 DUs
9 Cleans
-rest 1:00-
AMRAP x 5:00
50 DUs
6 S2OH
CrossFit Wig Wag 