CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
1600m Run
10 Hang Snatches 95/65
10 T2B
1200m Run
10 Hang Cleans 125/85
10 T2B
800m Run
10 Hang Snatches 135/95
10 T2B
400m Run
10 Hang Cleans 155/105
10 T2B
5/16/19
051519
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Overhead Complex
1 Push Press+1 Push Jerk+1 Spilt Jerk
Build to a heavy weight for the complex. This will be performed from the rack.
Metcon
Metcon (Time)
3-6-9-12-15-12-9-6-3
Thrusters 95/65
Pull Ups
051419
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
20 Burpees
-6 rounds of “The Chief is Dead”-
15 Burpees
-4 rounds of “The Chief is Dead”-
10 Burpees
-2 rounds of “The Chief is Dead”-
“The Chief is Dead” 135/95
3 Power Cleans
6 Push Ups
9 Air Squats
12 Deadlifts
Finisher
*Core Work*
4 sets: (right & left)
20 sec Single Arm KB Hollow Flutter Kicks
5 Single Arm Turkish Sit Up
5 Single Arm KB Z Press
5/14/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Balance
*Build to a Heavy*
Deficit Snatch Grip DL
*Snatch DL while standing on a 25# Bumper*
100% of Max Snatch for 5 sets of 3
Strict Press
10 sets of 3 @ 70% of max Strict Press
Push Press
3 sets of 3 @ 70% of max Push Press
CrossFit Wig Wag 