CrossFit Wig Wag – Open Gym
Metcon
Metcon (3 Rounds for time)
Each Machine for Time:
5-7-9-11-13-15 Cals
*rest 1 min after each set
02042021
CrossFit Wig Wag – CrossFit
Weightlifting
Build to a heavy Squat Snatch.
Build to a heavy Squat Clean.
*The goal is 95%’ish, anything extra is bonus*
**If you are one of those people who cannot Squat Snatch or Squat Clean**
Build to a heavy Muscle Snatch
Build to a heavy Muscle Clean
**If you weren’t here Monday**
Build to a heavy Power Snatch
Build to a heavy Power Clean
020321
CrossFit Wig Wag – Open Gym
Weightlifting
Metcon (AMRAP – Reps)
As Many Reps Until Failure:
1 Dbl DB Hang Snatch + 25 ft OH Carry 40/25
You will complete this complex:
1 Dbl DB Hang Snatch + OH Carry
2 Dbl DB Hang Snatch + OH Carry
3 Dbl DB Hang Snatch + OH Carry
etc. etc. etc. until failure
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10 R OA Devil Presses
10 R OA OH Squats
35 DU
10 L OA Devil Presses
10 L OA OH Squats
35 DU
02032021
CrossFit Wig Wag – CrossFit
Weightlifting
Snatch 1″+ Low Hang Snatch+ Hang Snatch
5 complexes @50-60% of 1RM
Snatch
6×2@60-65%
Clean 1″+Low Hang Clean+ Hang Clean
5 complexes @50-60% of 1RM
Clean
6×2@60-65%
**Work some squat cleans and squat snatches into you work for today. Consider today as a primer for tomorrow because we will be finding 1RM on these lifts tomorrow. Get things dialed in. Goal here today is to leave happy with your technique and how you moved.**
Mobilize
Stretch out! Prep yourself for tomorrow.
020221
CrossFit Wig Wag – Open Gym
Metcon
Metcon (Time)
For Time:
Buy In: 25 Wall Balls
10 Rounds:
30 Ab Mat Sit Ups
20 Box Jump Overs
10 Pistols
Buy Out: 25 Wall Balls
CrossFit Wig Wag 