CrossFit Wig Wag – CrossFit
Partner WOD TBD
101620
CrossFit Wig Wag – CrossFit
Weightlifting
Hang Power Snatch
Build to a 1 rep.
Metcon
Metcon (Time)
For Time:
200m Run
20 Snatches (very light)
200m Run
20 Snatches (light)
200m Run
20 Snatches (light/mod)
101520
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 40
2k Row/Ski
100 KB Swings
10152020
CrossFit Wig Wag – Weightlifting
Weightlifting
5 sec. tempo DL to Hang Position into Hang Snatch+Snatch
2@60%, 2@65%, 3@70%
5 sec. tempo DL to Hang Position into Hang Clean+Clean
2@60%, 2@65%, 3@70%
-With this complex you are tempo DL’ing to the hang position then going into the clean or snatch.
-Focus on keeping your position during the tempo, then bringing your hips through fast after the bar passes your knees
Weightlifting
Pendlay Row
8×3@70%
Strict Press
8×3@70%
Back Rack Reverse Lunge
8×3@70%
Core
100 Abmat sit ups
101420
CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
Build to a 5 rep.
Metcon
Metcon (Time)
For Time:
3 Rounds:
10 Dbl DB Front Squats
10 Burpee Box Jumps
-rest 1:1-
3 Rounds:
10 Dbl DB Front Squats
10 Dbl DB Step Ups
CrossFit Wig Wag 