CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
DB/KB Complex:
2 Dbl DB/KB Cleans + 1 Dbl DB Thruster + 2 Dbl DB Push Jerks
Metcon
Metcon (AMRAP – Reps)
12 min Ladder:
1 Thruster
1 Box Jump
*Add a rep every round
11182020
CrossFit Wig Wag – Weightlifting
Weightlifting
Jerk Balance
3×1@90%
Push Press+Jerk
3@90% of Push Press
Jerk
3×1@90%
Front Squat w/3 sec pause in bottom position
3×3@70% of clean
Barbell Row
3×5@70%
RDL
3×8@70%
111720
CrossFit Wig Wag – CrossFit
Metcon
()
Metcon (3 Rounds for time)
For Time:
3 Rounds:
100m Row
15 Front Squats
10 Burpees over the Bar
-rest 1 min-
2 Rounds
300m Row
15 Back Squats
2 Rope Climbs
-rest 1 min-
1 Round
500m Row
30 DBall Squats
15 Pull Ups
You will have 10 mins to complete each section. You will rest and rotate during the 1 min rest period.
100/300/500m Ski
9/6cal AB=100m
12/9cal AB=300m
15/12cal AB=500m
11172020
CrossFit Wig Wag – Weightlifting
Weightlifting
Tall Clean+Front Rack Zotts Press
3@90% of Front Rack Zotts Press
Muscle Clean+Front Squat
3@90% of Muscle Clean
Clean
3×1@90%
3 Position Snatch (1” off Ground+Low Hang+Hang)
3@60%
Good Morning
3×10@65%
Core
3 Rounds
20 Leg Raises
20 Weighted Russian Twists
111620
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
1 Snatch + 2 Overhead Squats
Metcon
Metcon (Time)
For Time:
10 Rounds
10 OAA DB Hang Snatches
10 OA DB S2OH
30 DUs
CrossFit Wig Wag 