Author: aleksrata

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Tempo Cleans

2 Tempo Cleans @ 70%

2 Tempo Cleans @ 75%

2 Tempo Cleans @ 80%

Tempo= 5 second pull to top of knee, 2 second pause at the top of the knee (hang)

Cleans

2 Cleans @ 70%

2 Cleans @ 75%

2 Cleans @ 80%

All Cleans do not have to be unbroken just completed until you continue to the next percentage.

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP

40/30 Cal Row

AMRAP Power Cleans

-Rest 1 min-

3:00 AMRAP

30/20 Cal Row

AMRAP Power Cleans

-Rest 1 min-

2:00 AMRAP

20/15 Cal Row

AMRAP Power Cleans

-Rest 1 min-

1:00 AMRAP

10/7 Cal Row

AMRAP Power Cleans (80%)
Intent: Your goal weight should be 80% at the end of the AMRAPS. You may choose whatever weight you want for the previous 3 AMRAPS. I would recommend you do 10-20lb jumps each time.

Midline

2 Rounds:

10 GHD Sit Ups

20s L Hang

20 GHD Sit Ups

20s L Hang

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

50 Ab Mat Sit Ups

40 Push Jerks

30 Back Squats

40 Ab Mat Sit Ups

30 DB Push Jerks

20 DB Front Rack Squats

30 Ab Mat Sit Ups

20 Push Jerks

10 Back Squats
Intent: Grind through a lot of reps with moderate weight. The weight should not be heavy for you but it should also not be light. Pick a happy medium.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 1:30 x 8

10 Alternating Pistols

Odd Rounds: 1 Squat Snatch

Even Rounds: 1 Squat Clean
You will be increasing weight every round. So you must have a plan that allows you to clean as well as snatch. Once you add weight, it must stay on.

Metcon

Metcon (AMRAP – Reps)

15 min Ladder

100m OH KB Carry

50 DU

5-10-15-20-25….

KB Swings

Wall Walks
Intent: This will be very taxing on your forearms and shoulders. Pick a weight you can hold overhead and also complete the first couple rounds of KB swings unbroken.

Midline

50 Weighted Side Bends (each side)

40 Leg Raises

30 V Sits

20 Weighted Sit Ups

10 Atomic Abs

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (No Measure)

EMOM x 30

Min 1: 12/8 Cal Ass Bike

Min 2: 5 T2B + 5 C2B

Min 3: 10 OAA DB Snatch

Min 4: 5 T2b + 5 C2B

Min 5: Rest
Intent: Allow yourself at least a 15-10s window of rest each minute. Pick a DB weight that you can cycle well, maybe push the weight if your gymnastic is strong.