CrossFit Wig Wag – CrossFit
Weightlifting
Banded Strict Press (2-2-2-2-2)
Metcon
Metcon (Time)
3 Rounds:
9 SDLHP 95/65
12 Box Step Ups 50/35
15 Burpee over the Bar
18 KB Goblet Lunges 50/35
021919
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
3 Rounds:
10 Deadlifts 95/65
10 Hang Cleans
10 Push Jerks
50/35 Cal Bike
2 Rounds:
10 Deadlifts 135/95
10 Hang Cleans
10 Push Jerks
50/35 Cal Bike
1 Round:
10 Deadlifts 175/125
10 Hang Cleans
10 Push Jerks
2/19/19
CrossFit Wig Wag – Weightlifting
Weightlifting
1. 5 sets of 3 high Hang Snatch @ 75%
*power or squat, doesn’t matter. Just make sure you go off your numbers accordingly*
*you cannot drop the bar between reps*
*with the high hang snatch concentrate on getting that strong high elbow pull*
2. Complex
3 Snatch Grip Push Presses + 3 Over Head Squats + 3 Stots Presses x 4
*find a weight you can do all 4 sets at*
*this will be a relatively light complex due to the Stots Press (focusing on lockout and active shoulders)
3. 5×10 Good mornings
5 sets of 10 reps at a weighted bar. Should be a light to moderate weight.
021819
CrossFit Wig Wag – CrossFit
Weightlifting
Banded Deadlift (4-4-4-4-4-4)
Build to a heavy set of 4
Metcon
Metcon (Time)
20-15-10-15-20
KB Swings 50/35
T2B
CrossFit Wig Wag 