Author: alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Positional Snatch DL to Pull into Hang Snatch

1″+Low Hang+Hang+Hang Pull+Hang Snatch

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 snatch.**

Snatch Grip DL

3×5@70%

**If you do not have a 1 rep, build your a 1 rep**

BTN Snatch Grip Push Press

3×3@70%

**if you do not have a 1RM Snatch Balance take 15 minutes, build to a heavy, add into Wodify**

Back Squat

8×3@70%

DL

8×8@40%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

1 Push Press + 2 Push Jerks
3@60%

2@65%

2@70%

1@75%

1@80%

Percentages are off of your push press.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 14

2 DB Push Jerks

1 Strict Pull Ups

*every 2 mins, 10/7 Ass Bike cals
Increase DB PJ by 2 and Strict PU by 1 every round.

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

For Load:

1) Hang Clean

2) Power Clean

3) Squat Clean
You will record the weight you are successful for all 3 lifts.

They do not have to be done unbroken like a complex. You just must be successful for each lift.

Metcon

Metcon (3 Rounds for time)

Each section for time:

0:00-5:00

200m Run

10 Bar Facing Burpees

40 Hang Cleans (light weight)

-rest 1 min-

6:00-11:00

200m Run

10 Bar Facing Burpees

25 Power Cleans (moderate weight)

-rest 1 min-

12:00-17:00

200m Run

10 Bar Facing Burpees

10 Squat Cleans (mod-heavy weight)

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (5 Rounds for reps)

Every 6:00 x 5

60/45 Cal Row

20 HSPU

Max DUs
Score= DUs every round

CrossFit Wig Wag – Weightlifting

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Weightlifting

Zotts Press

5×3@65%

**If you cannot perform a Zotts press. Do it with a PVC or empty bar**

Clean Shrugs

5×5@65% of clean

**Shrug the bar from the high hang position**

Lunging Jerk Balance

3×3

BTN Jerk Balance

3×3

Jerk Balance

3×3

**all the Jerk Balances are done with an empty barbell**

Back Squat

10×3@65%

DeadLift

8×8@40%