Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Warm-up

3 Position clean drill with PVC.

Weightlifting

Clean Complex

1 Muscle Clean+1 Power Clean+1 Squat Clean

Complex does not have to be touch and go, but as you max out a clean record the 1 rep and move on through the complex without the maxed clean.

1RM Muscle Clean (Total Weight)

Muscle Clean (1 Rep Max)

1 RM Power Clean (Total Weight)

Power Clean (1 Rep Max)

1 RM Squat Clean (Total Weight)

Squat Clean (1 Rep Max)

Finisher

5×10 lightweight straight leg dead lifts

*on the 10th rep of each set, explode with your hips hitting the launch point*

CrossFit Wig Wag – CrossFit

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Metcon (Weight)

DB Snatch Complex

1 DB Snatch+ 1 DB Squat Snatch+ 1 DB OH Squat
Find a heavy load for both R&L.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 DB SOH 50/35

6 Muscle Ups

CrossFit Wig Wag – CrossFit

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Warm-up

Push Jerk

10-8-6-4-2

Warm up using the rep scheme to a moderate weight.

Metcon

Oh No Curtis P (Time)

100 Rounds:

Curtis P 105/70

(1 Power Clean+1 Lunge each leg+1 Push Press)

CrossFit Wig Wag – Foundations

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Warm-up

1)Dynamic Warm Up

2)Bracing Sequence

3)Hip Hinge

2-3 rounds:

15 Air Squats

10 Ring Rows

15 Sit Ups

Jump Rope 101

-single unders

-double unders

Metcon

Metcon (Time)

-30 Double Unders/60 Single Unders-

21-15-9

Air Squats

Ab Mat Sit Ups

Ring Rows

-30 Double Unders/60 Single Unders-

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat (5-5-5-5-5)

90% of 5 rep max

Metcon

Metcon (15 Rounds for reps)

15 min EMOM

1,2,3,4…15

Wall Ball 20/14

Burpee
Complete 1 wall ball and 1 burpee on minute 1, complete 2 of each on minute 2. Continue this ladder until you cannot complete the reps in the minute. Once you fail, return to 1/1.