Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Muscle Snatch from mid-shin+1 Hang Power Snatch from Hang+1 High Hang Snatch

2 BTN Snatch Grip Strict Presses+1 Snatch Balance+2 OHS

complete 3 of these complexes with an empty barbell

Power Snatch

5 reps @ 90%

*these are singles*

*You have a total of 3 misses available, so make your lifts count. If you hit your first and miss 3 consecutive snatches after that. You are done Snatching. *

As you Build and warm up to your 90% hit multiple reps at each weight as you build. Dial everything in. Don’t be in a rush to get to the 90%.

Back Squat

5 reps @ 90%

*these are singles*

Bench Press

Find a 10 rep max

Core:

Ab circuit if you haven’t done it yet

CrossFit Wig Wag – Open Gym

Partner WOD TBD

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CrossFit Wig Wag – Open Gym

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Weightlifting

Snatch

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

Treat this as a warm up/technique work for the Metcon.

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (AMRAP – Reps)

6min AMRAP x 4

60/55 Cal Row

50 Double Unders

Max Wall Balls in remaining time

-rest 2 mins-

CrossFit Wig Wag – Weightlifting

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Weightlifting

Build to a heavy Snatch for the day

-Then deload the bar to 65%of your heaviest lift of the day and do 6×3@65% of your heaviest snatch for the day.

Build to a heavy Clean and Jerk for the day

-then deload your bar to 65% of today’s heaviest Clean and Jerk and do 6×2@65% of your heaviest Clean and Jerk for the day.

Pendlay Row with a 3 sec. decent

-Build to a 5 Rep

Woo Fly’s (I’ll show you)

5×10

Core:

Any lower back exercise you want