CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
1 Power Snatch + 1 Hang Squat Snatch
Metcon
Metcon (Time)
For Time:
10-8-6-4-2
Snatches
*Gymnastic complex after each round
3 T2B+2 C2B+ 1 BMU
09142022
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Push Presses+Jerk
2@50%
2@55%
3@60%
3@65%
1@70%
**%’s based of Jerk, what ever jerk you prefer (push/split) do that**
Push Press
3×5@65%
Jerk Dip and Drives
3×5@65%
**You will Just Dip and Drive**
DeadLift
10×3@65%
OHS
8×8@40%
091322
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30
400m Run
10 OAA Devil Presses
15 Box Jump Overs
20 OA OH DB Lunges
09132022
CrossFit Wig Wag – Weightlifting
Weightlifting
1″ Clean+Low Hang Clean+Hang Clean
2@50%
2@55%
3@60%
3@65%
1@70%
** you will do this in singles. So after every Clean drop the bar and Clean DL the bar into position, pause for 2 seconds and sClea .**
Muscle Clean
3×3@65%
Clean DL w/pause
5×3@65% of Clean
**Stand on a 25 or 35. Clean DL to Hang Pos. Pause for 3 Sec. Hand Stand Fast.**
Pin Press
10×3@65%
Barbell Row
8×8@40%
091222
CrossFit Wig Wag – CrossFit
Weightlifting
Push Press
2×2@60%
2×2@65%
3×2@70%
1×2@75%
1×2@80%
2×2@85%
Metcon
Metcon (Time)
For Time:
21-15-9
Push Presses
3-6-9
Wall Walks
10-10-10
Pistols
CrossFit Wig Wag 