Author: aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

5×3@60-70%

Tempo=5 secs down & 2 secs in the hole

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

10 Goblet Squats

10 Ass Bike Cals

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Halting Clean

2×2@50%

2×2@55%

3×2@60%

3×2@65%

2×2@70%

**you will do a tempo clean DL to the hang position, once there you will pause for 2 seconds into a fast hang clean**

Hang Clean Pulls

3×5@60% of Clean

**Stand the bar up lower into the hang position and stand tall, when the bar makes contact with you pull, repeat 5 times.**

Tall Cleans

3×3@60% of tall clean

**You wil stand tall, shrug, and drop fast into the bottom of a squat clean.**

***If you do not have a tall clean number build to a 1 rep take no more than 10 minutes. This should not get too heavy***

Shoulder Press

12×3@60%

Barbell Row

8×8@40%

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk

1×5@55%

2×3@60%

1×5@65%

2×3@70%

1×1@75-80%

1×1@80-85%

2×1@90%

Metcon

Metcon (Time)

For Time:

3 Rounds

25 Pull Ups

100 DUs

15 Dbl DB S2OH
Time cap: 15 mins

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Tuder (Time)

For Time:

1 mile Run (together)

31 Push Ups (each)

-into-

20 Rounds

3 Deadlifts (135/95)

3 Clean & Jerks

3 Front Squats

-into-

31 Push Ups (each)

1 mile Run (together)

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

For Load:

1 Squat Clean + 2 Hang Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

3 Strict Pull Ups

2 High Burpee Box Jumps

1 Clean
Pick a heavy weight for the clean.