Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex: Complete at least two complexes of each

Shoulder Press+Push Press+Jerk+Shoulder Press+Push Press+Jerk+Shoulder Press+Push Press+Jerk

Jerk Balance+Descending Jerk Balance+2 Jerk Position Shoulder Presses

Build to a heavy Jerk for the day

**Remember the goal is 95%ish**

If you did not do the Monday CFWW WOD I want you to find a heavy Front Squat for the day as well.

For those of you who did.

Build to a moderate complex:

2 Behind the neck Strict Presses+1 Snatch Balance w/a pause in the bottom+2 OHS

**Go by feel not looking to make this complex a struggle, were just trying to dial in a few things before we squat snatch later this week.**

CrossFit Wig Wag – Weightlifting

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Weightlifting

This will be the final week of our cycle. Next week we will be having a bit of a de-load week then onto a lot less structured of a cycle, but we will be mainly working on our Olympic Lifting and hammering technique and skill transition.

That being said this week our goal is to hit 95% and to have that 95% feel decent. A lot of you looked very strong hitting those 90%’s last week and the weeks prior building to heavy’s while working your main percentages in. Our goal is not to hit a PR, that is just a cherry on top if we do. Good Luck and have fun.

Empty Barbell Complexes: complete at least two of these complexes

High Hang Muscle Snatch+Hang Muscle Snatch+Mid Shin Muscle Snatch+2 Snatch Balance (change depths between the two)

Muscle Clean from Mid Shin+Muscle Clean from Hang+2 Tall Cleans (Change depth)

Build to a Heavy 1 Rep Power Snatch for the day

Build to a Heavy 1 Rep Power Clean for the day

**Take your time building on these two lifts, do not move on to a heavier weight unless that rep feels solid and crisp.**

CrossFit Wig Wag – Open Gym

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Weightlifting

Front Squat

Build to a heavy 1 rep.

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps:

In 5 mins complete

3 Rounds of DT

Max Bar Muscle Ups

-rest 1 min-

In 5 mins complete

2 Rounds of DT

Max Bar Muscle Ups

-rest 1 min-

In 5 mins complete

1 Round of DT

Max Bar Muscle Ups
DT=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Add atleast 5-10lbs to DT every interval.

*Score is how many BMU you complete each interval.

CrossFit Wig Wag – Open Gym

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Weightlifting

Overhead Squat

Build to 55-60% and complete 5 sets of 3.

We are using this is a primer for our shoulders for today’s metcon.

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Calories)

Teams of 3:

AMRAP x 10

15 Row Cals

-rest 2 min-

AMRAP x 10

12 Ski Cals

-rest 2 mins-

AMRAP x 10

9 Ass Bike Cals
One team member working at a time. You will complete your calories and the next person will hop on and so on until time runs out.