Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

“Junk yard Dog”

60 sec. Max Jumping Squats

Rest 2 min

60 sec. Max seated barbell presses

*this is a warm up*

Find a weight you are comfortable completing 2 Power Snatches and 2 Power Clean and Push Presses.

Once you find the weight you will complete a

20 minute EOMOM

2 Power Snatches and 2 Power Cleans and Push Press

*same weight for both movements*

DumbBell Bench Superset

3 sets (10L+10R+10LR)

**go by feel**

30 on 60 off

Strict KB High Pulls

Single arm DB OH carry X 3 each arm

*you choose the weight you will walk to length of the club as many times as possible.*

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Deadlift + 1 Hang Clean + 1 Squat Clean

Metcon

Metcon (Time)

For Time:

100 DU

9 Cleans

-rest 1:00-

100 DU

7 Cleans

-rest 1:00

100 DU

5 Cleans
Low reps=higher weight.

Do a weight that you are intimidated wiith but can maintain good form throughout.

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

3 Rounds

10 Pull Ups

10 OAA DB Hang Snatches

15/12 Machine Cals

-into-

2 Rounds

15 Pull Ups

15 OAA DB Hang Snatches

20/16 Machine Cals

-into-

1 Round

20 Pull Ups

20 OAA DB Hang Snatches

25/20 Machine Cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Position Muscle Clean

-Mid Shin+Low Hang+Hang

3 Tall Clean

*Change levels every clean, but do not hit squat depth

***These complexes will be done with an empty barbell***

Power Clean

Build to 90% and complete 5 Power Cleans at this weight. Once again you only have 3 misses available.

Shoulder Press

10@ 60%, 10@95% of 65%, 10 @90% of 60%

Woo Flys

3×10

Barbell Good Mornings

3×8@70%

CrossFit Wig Wag – Open Gym

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Weightlifting

Back Squat

Build to a set of 3.

Metcon

Metcon (Time)

For Time:

5-10-15-20-15-10-5

Back Squats

Weighted Step Ups
Back squats will be performed from the floor. Pick the heaviest weight you can clean and throw on your back for this metcon.

Weighted step ups will be 5 on right and left. 10 on right and left. And so on.