CrossFit Wig Wag – Open Gym
Make up a missed WOD, have a coach make a WOD for you or work on accessories and/or skills.
So Many Snatches
CrossFit Wig Wag – CrossFit
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
1 RM Squat Snatch (Total Weight)
Squat Snatch (1 Rep Max)
Metcon 1 (Time)
10 Minutes
2 – 4 – 6 – 8 – 10 Bar Muscle Ups
10 – 8 – 6 – 4 – 2 Power Snatch (95/65)
Rest 5 Minutes
Metcon 2 (Time)
10 minutes
4 – 8 – 12 – 16 – 20 Ski Erg Cal
10 – 8 – 6 – 4 – 2 Power Snatch (95/65)
Chipper
CrossFit Wig Wag – CrossFit
Warm-up (No Measure)
Accumulate 2 minute Hand Stand Hold
*3 T2B every time you break
—6 minute cut off—
Metcon
Metcon (Time)
10 HSPU
30 Wall Balls (20/14)
30 Ab-Mat Sit Ups
30 KB Swings (50/35)
10 HSPU
25 Wall Balls (20 /14)
25 Ab-Mat Sit Ups
25 KB Swings (50/35)
10 HSPU
20 Wall Balls (20/14)
20 Ab-Mat Sit Ups
20 KB Swings (50/35)
10 HSPU
15 Wall Balls (20/14)
15 Ab-Mat Sit Ups
15 KB Swings (20/14)
10 HSPU
10 Wall Balls (20/14)
10 Ab-Mat Sit Ups
10 KB Swings (50/35)
10-17-18
CrossFit Wig Wag – CrossFit
Weightlifting
5 Rep Max Back Squat
Find a 5 rep max on your back squat. We will be using this load for an optional 8 week strength program so go heavy to find a true 5 rep max.
Metcon (Time)
50 Box Jump Overs 30/24
*15 Air Squats on the minute*
-Rest 2 mins-
30 Back Squats 135/85
30 Box Jump Overs 24/20
-Rest 2 mins-
50 Box Jump Overs 30/24
*15 Air Squats on the minute*
10-16-18
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
1 round of:
800 m run
80 DU
21 Hang Power Clean 155/105
2 rounds of:
400 m run
40 DU
15 Hang Power Clean 155/105
3 rounds of:
200 m run
20 DU
9 Hang Power Clean 155/105
CrossFit Wig Wag 