Author: aleksrata

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Turkish Get Up

Build to a heavy single.

*If you go heavier than our heaviest DB, grab a barbell.

Weight must be successfully completed on both your right and left side.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

20 DB Step Ups

15 HSPU

10 OAA Devil Presses

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Position Snatch (hang+low hang+ground)

3@60%

3 Position Clean (hang+low hang+ground)

3@60%

3 1&1/4 front squats + jerk

3@60% of Clean

Barbell Row

8×3@70%

Strict Press

8×3@70%

Core

5 Rounds

10 Weighted Sit Ups

10 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

You have the option to choose the full or half version. We are not doing both.

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Metcon

Triple 3 (Time)

For Time:

3000m Row

300 Double Unders

3 mile Run

1/2 Triple 3 (Time)

For Time:

1500m Row

150 Double Unders

1.5 mile Run

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch with a 3sec. pause in the receiving postion

3×2@70% of 1RM Snatch

Clean with a 3sec. pause in the receiving position

3×2@70% of 1RM Clean

Jerk with 3 sec. pause in dip and in the catch+Jerk

3@70% of 1RM Jerk

*the pause in the receiving positions will tell you how you are receiving the bar in the in all three lifts.

Back Squat

10×3@65%

Pendlay Row

10×3@65%

RDL

3×10@65%