Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

DB Snatch Complex:

2 Power Snatches + 1 Hang Squat Snatch + 1 OH Squat
To be considered successful, complex must be performed unbroken on each arm. You may rest between each arm but not between movements.

Intent: Focus on good technique. We do not use the DB often in complexes so find that overhead position and hit depth.

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Intent: See if you are fitter than you were in 2017. If you did not do the open, this is a good test to see what to expect next month.

Prescribed weight is there to gauge progress, but do not feel pressured to do it. This workout is a grinder and requres a lot of endurance. Pick a weight you can do a high volume of reps with.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

DT Ladder:

12 Deadlifts

9 Hang Cleans

6 Push Jerks
Rounds 1&2: 35%

Rounds 3&4: 50%

Rounds 5&6: 60%

Rounds 7&8: 70%

Rounds 9&10: 77%

Percentages are based off of Hang Clean 1RM.

Intent: Lift heavier under fatigue. Can you make 77% look as pretty as 50%?

Time cap: 35 mins

Metcon (Weight)

DT Complex:

1 Deadlift+1 Hang Clean+1 Push Jerk
In remaining time, build to a heavy complex.

Intent: Recover with minimal rest and lift heavy!

Midline

3 Rounds:

20s Overhead DBall Hold

30s Plank on DBall

40s Seated DBall Hold

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a mod/heavy 5 rep.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KB Swings

Goblet Squats
*Everytime you set the KB down, you must do 10 burpees over the KB.

Intent: Pick a weight that you can hold onto. The goal is to push for unbroken even when you don’t want to. The rep scheme is low enough to complete this without setting the KB down but will you?

Time cap: 12 mins

Midline

3 Rounds:

10 Weighted Turkish Sit Ups

20 Russian Twists

30 Hollow to Superman Rolls

CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press (1-1-1-1-1)

Push Press (3-3-3-3-3)

Metcon

Metcon (Time)

For Time:

600m Run

100 DU

21 Dbl DB Push Press

400m Run

75 DU

21 Dbl DB Push Press

200m Run

50 DU

21 Dbl DB Push Press
Intent: Move fast and smooth. Your weight should allow you to comfortably manage a set of 10.

Time cap: 20 mins

CrossFit Wig Wag – CrossFit

Happy Labor Day!

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Metcon

Metcon (AMRAP – Rounds and Reps)

“1775” Partner WOD

60 min AMRAP:

17 Power Cleans 135/95

75 Air Squats

200m Barbell Carry
Each person must do all reps. Only one partner can be working during the cleans BUT air squats can be performed together.

The barbell carry must be back racked and spilt up between both partners.