Author: aleksrata

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Push Jerk (Total Weight)

Push Jerk (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

1 Squat Snatch (heavy)

2 Strict Pull Ups

3 Thrusters (heavy)

4 Muscle Ups

-rest 1 min after each round-

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (6 Rounds for calories)

2 Rounds:

Max Cals on Rower

*15sec sprint

45sec recovery pace

x5

-rest 1 min & switch machines-

Max Cals on Ski Erg

*15sec sprint

45sec recovery pace

x5

-rest 1 min & switch machines-

Max Cals on Ass Bike

*15sec sprint

45sec recovery pace

x5

-rest 1 min & switch machines-

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Clean

3×3@85%

Front Rack Zotts Press

3×2@85%

Clean Pulls

3×2@85% of highest clean

**set up in the Clean position, move throughout the lift as if we were going to clean; but we are just focusing on keeping the bar close and pulling the bar as high as you can. If you feel as if your pull is more of a shrug, that is fine. Percentage is so high we may not be able to pull the bar to our chine like we think we can.**

Bench Press

8×3@70%

RDL

3×8@70%

5 Rounds

10 Banded Press Outs (each side)

10 Weighted Side Bends (each side)

CrossFit Wig Wag – CrossFit

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Weightlifting

Split Squat

Build to a 3 rep on each leg.

Metcon

Metcon (Time)

For Time:

30 DU

25 Shoulder to Overhead

20 Back Rack Lunges

30 DU

20 Shoulder to Overhead

20 Back Rack Lunges

30 DU

15 Shoulder to Overhead

20 Back Rack Lunges

30 DU

10 Shoulder to Overhead

20 Back Rack Lunges

30 DU

5 Shoulder to Overhead

20 Back Rack Lunges