CrossFit Wig Wag – CrossFit
Partner WOD TBD
CrossFit Open 19.4
CrossFit Wig Wag – CrossFit
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
031419
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 KB Swings 50/35
15 Deadlifts 225/155
10 Burpee Box Jump Overs 24/20
Finisher
5 Rounds:
10 V Sits
30s Hollow Rock
10 Alternating V Sits
30s Hollow Hold
3/14/19
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Complex
Power Snatch+Squat Snatch
5 sets no more than 60%
*Complex is touch and go. Make sure you are set prior to the Squat Snatch, make sure your body is in the proper position prior to touching that bar to the ground.
Clean Complex
Power Clean+Squat Clean+Jerk
5 sets no more than 60%
*Same concept as the Snatch Complex. Doesn’t matter what kind of jerk you want to perform. What ever Jerk you’re weakest at, perform that jerk*
3×10 Good mornings
100 ab mat sit ups
031319
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (No Measure)
Front Squats
Set 1: 5 @ 70%
Set 2: 3 @ 75%
Set 3: 5 @ 70%
Set 4: 3 @ 80%
Set 5: 5 @ 70%
Set 6: 3 @ 85%
Metcon
Metcon (Weight)
100 Ab Mat Sit Ups
30/21 Cal Row
15 Bar MU
*In remaining time build to a heavy Squat Snatch
Time cap 15 mins
CrossFit Wig Wag 