Author: aleksrata

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Hang Squat Clean

Metcon

Metcon (Time)

For Time:

6 Rounds

7 Power Cleans

14 Burpees

21 Double Unders

CrossFit Wig Wag – Weightlifting

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Weightlifting

Halting 3 Position Snatch

1″+low hang+hang

5@60%

Halting 3 Position Snatch

1″+low hang+hang

5@60%

5 Dips+Jerk

5@60%

Tempo DL 10 up 10 down

3×2 @60%

Core

3 Rounds

20 AbMat Sit UPS

20 Supermans

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

Row 750m

-rest 1:00-

30 Dbl DB/KB Push Presses

Row 500m

-rest 1:00-

30 Dbl DB/KB Push Presses

Row 250m

-rest 1:00-

Row 750m

-rest 1:00

15 HSPU

Row 500m

-rest 1:00-

15 HSPU

Row 250m
The min rest after each row forces you to push those intervals.

Go light with your weight and move fast through this workout.

Time cap: 30 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

So this is our first de-load in this cycle. We will be working a lot of Olympic Lifting Complexes and replacing weight with tempo and pauses. Should be a fun week, with that being said when it comes to the complexes we will be mixing in power and squat movements.

Barski Snatch

Muscle+Power+Squat w/5 sec pause in bottom

1×5@ 60% of your heaviest Snatch

*if your 60% is too heavy to Muscle go lighter*

Barski Clean

Muscle+Power+Squat w/5 sec pause in bottom

1×5@ 60% of your heaviest Clean

*if your 60% is too heavy to Muscle go lighter*

Push Press+Push Jerk+jerk

1×5@ heaviest Jerk

Tempo Back Squat 5 down w/ 3 sec. in bottom

5×2@60%

3 rounds

10 V-Sits

30 Weighted Russian Twists

CrossFit Wig Wag – Open Gym

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Weightlifting

Back Squat

Build to a moderate 10 rep.

Metcon

Metcon (Time)

“Ascending Fran”

For Time

21-15-9

Thrusters

Pull Ups
Add 10-20lbs every set of Thrusters.