CrossFit Wig Wag – Weightlifting
Weightlifting
Muscle Snatch
3×3@70%
Clean Shrugs
5×5@70% of clean
**Shrug the bar from the high hang position**
Push Press
3×3@70%
Front Squat
8×3@70%
Sumo DeadLift
8×8@40%
092122
CrossFit Wig Wag – CrossFit
Weightlifting
Bench Press
10-9-8-7-6-5-4-3-2-1
Increase weight each set.
15/12 Ski Cals after each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10
1 DB Complex (right)
30 DUs
1 DB Complex (left)
15 T2B
09212022
CrossFit Wig Wag – Weightlifting
Weightlifting
Push Press w/pause in dip+Push Jerk w/pause in dip+Split Jerk w/pause in dip
1@50%
2@55%
3@60%
3@65%
2@70%
**%’s based off Push Press**
Dead Stop Jerk Drives
3×5@70%
**set your rack and bar up to the height in which you would be in at the bottom of a dip. From there you will stand as fast as you can, one the bar is in the front rack position after you stand, lower it back to the rack, and reset yourself and complete the sets**
Jerk Balance
3×3@70%
DeadLift
8×3@70%
Box Squat
8×8@40%
092022
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
3 Rounds
6 Power Snatches
6 OH Squats
3 Burpees over the Bar
3 Rounds
6 Power Cleans
6 Front Squats
3 Burpees over the Bar
2 Rounds
4 Power Snatches
4 OH Squats
2 Burpees over the Bar
2 Rounds
4 Power Cleans
4 Front Squats
2 Burpees over the Bar
1 Round
10 Power Snatches
10 OH Squats
10 Power Cleans
10 Front Squats
5 Burpees over the Bar
Before each 3 round section, you must buy in with (1) 200m run. Snatches & cleans must be the same weight.
Before each 2 round section, you must buy in with (1) 400m run. AND increase weight on your barbell. Snatches & cleans are still the same weight.
Before the 1 round section, you must buy in with (1) 600m run. AND increase weight on your barbell. Snatches & cleans are still the same weight.
09202022
CrossFit Wig Wag – Weightlifting
Weightlifting
1″+Low Hang+Hang+Hang Pull+Hang Clean
1@50%
2@55%
3@60%
3@65%
2@70%
**you will DL the bar to 1″ then pause, rise to the Low Hang then pause, rise to the hang then pause, into a Hang High Pull, then lower to the hang position for a hang clean.**
Muscle Clean
3×3@70%
Front Rack Zotts Press
3×3@70%
**if you are not proficient enough at FR Zotts go lighter use an empty bar or PVC. If you do go lighter change your sets to 5×3**
Shoulder Press
10×3@65%
Pendlay Row
8×8@40%
CrossFit Wig Wag 