Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

10 Min EMOM:

3 Hang Squat Cleans + 3 Push Presses
This must be done unbroken.

Metcon

Metcon (Time)

For Time:

21-15-9

Hang Power Cleans

HSPU

T2B

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

12 Ass Bike Cals

9 Thrusters

6 Bar Facing Burpees

3 Muscle Ups

Finisher

Surprise Finisher!

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Snatch

Build to a heavy set of 2. You may drop the barbell between reps but complete pretty close to each other.

Metcon

Metcon (AMRAP – Reps)

12 min DB Snatch Ladder:

2-4-6-8-10-12-14…

DB Hang Snatch

DB Goblet Squat

DB Snatch
Continue adding 2 reps until time runs out.

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Throwback Tuesday! Try to beat your time from 11/27/18.

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Metcon

Metcon (Time)

For Time:

150m Row

20 Burpees

150m Row

19 Burpees

150m Row

18 Burpees

150m Row

17 Burpees

…Continue until you complete 150m Row and 1 Burpee.
45 min time cap

Metcon (Weight)

In remaining time:

Find a heavy Clean & Jerk

CrossFit Wig Wag – CrossFit

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Shoulder Press (5-5-5 @ %70 of 1RM)

Pausing Split JerK (2@60%, 2@65%, 3@70%)

Taken from the rack, 3 second pause at the bottom of the dip, then explode into your split jerk with a 3 second pause in the split position with bar overhead.

Work on maintaining that strong uprigh front rack position in the bottom of the dip. Then explode out of that dip and catch the bar in the split position, hold that bar above head for 3 seconds making sure your stabilized then stand.

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

10 Clean and Jerks

20 Wall Balls

30 DU’s

*weight should be a light to moderate weight where you should be able to push cycling your C&J’s, only breaking them up to a single set or two*