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
09092022
CrossFit Wig Wag – Weightlifting
Weightlifting
Behind the Neck Snatch Grip Push Press
5×3@60% of Snatch
Muscle Clean
5×3@60%
Jerk Position Jerk
5×3@60% of Jerk Balance
**You will set up in the front rack position with your feet in the receiving position of the jerk. Then you will dip, drive, and press. Allow yourself the re-bend under the bar as you lock out overhead, in a way of absorbing the weight when it gets overhead in a jerk. This drill is supposed to help you understand the importance of having a slight bend in the back leg instead of having locked out.**
Front Squat
12×3@60%
Sumo DeadLift
8×8@40%
090922
CrossFit Wig Wag – CrossFit
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Weightlifting
1RM Thruster (Total Weight)
Thruster (1 Rep Max)
Will be completed after the metcon and from the rack.
09082022
CrossFit Wig Wag – Weightlifting
Weightlifting
5 Dip and Drives+Jerk
2@50%
2@55%
3@60%
3@65%
2@70%
**You will complete 5 dip and drives and then a Jerk.**
Push Press
3×5@60%
Jerk Balance
3×3@60%
**If you do not have a 1rep Jerk Balance, build to one in 15 minutes or less. This should not be very heavy**
DeadLift
12×3@60%
OHS
8×8@40%
090822
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
Buy in: 800m Run
50-40-30-20-10
Rower/Ski Cals
Buy out: 800m Run
Time cap: 38 mins
Calorie only work/rest 1:1
CrossFit Wig Wag 