Author: aleksrata

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Press Complex:

2 Push Presses + 1 Push Jerk
*must be completed from the floor.

Metcon

Metcon (Time)

Ladder x 4 mins

3-6-9-12…

KB Swings

Shoulder 2 Overhead

*add 3 reps until time runs out

-rest 3 mins-

For Time:

Down the ladder
Your score for this metcon will be the time it takes you to complete your ladder in reverse.

Example: if you complete up to 12 KB Swings + 12 S2OH in the first 4 mins; you will have to complete 12-9-6-3 reps and record THAT time.

FYI: the first 4 min Ladder is a sprint!

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Distance)

AMRAP x 30

2 mile Ass Bike

2 mile Ski Erg

-Max meter run in remaining time

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Muscle Snatch+1 Power Snatch+1 Squat Snatch

3@75% of Muscle Snatch weight

-This will be a fairly light complex especially for the power and the squat movements, but it will force you to change levels in the receiving position.

-All Snatches come from the ground

1 Muscle Clean+1 Power Clean+1 Squat Clean+1 Jerk

3@75% of Muscle Clean weight

-Same concepts as the snatch complex

Sumo Dead Lift High Pull

3×5@75%

Dead Lift

8×3@70%

Bench Press

8×3@ 70%

Evil Wheels

3×5

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean Thruster

Build to a heavy 2 rep TnG.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups