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012919
CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
30 min EMOM
Min 1: 15 Wall Balls 20/14
Min 2: 12 Pull Ups
Min 3: 10 Alternating DB Snatch 70/50
Min 4: 8 Pistols
Min 5: 6 DB SOH 70/50
012819
CrossFit Wig Wag – CrossFit
Weightlifting
1RM Hang Clean (Total Weight)
Hang Clean (1 Rep Max)
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP:
50 Air Squats
10 Burpee DB Box Step Over 24/20″ 50/35
50 Air Squats
10 Burpee DB Box Step Over 24/20″ 50/35
50 Air Squats
Max Rep Burpee DB Box Step Over 24/20″ 50/35
1/28/19
CrossFit Wig Wag – Weightlifting
Warm-up
10 minutes
*Dynamic (if you haven’t already done it)
*Snatch Burgener WarmUp
-Dip & Shrug x 3
-High Elbow x 3
-Muscle Snatch x 3
-OHS x 3
-Power Snatch x 3
Weightlifting
30 minutes
COMPLEX:
Snatch Pull + Snatch + Hang Snatch
%70×3, %75×2, %80×1
*You can drop the bar after the Snatch Pull, but the rest of the complex must be unbroken*
Behind the Neck Snatch Grip Push Jerk
Finisher
100 alternating V-Sits (50 each leg)
CrossFit Wig Wag 