CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
3 Rounds
400m Run
18 Burpee Box Jump Overs
12 T2B
6 Hang Cleans
-into-
3 Rounds
200m Run
18 Burpee Box Jump Overs
12 T2B
6 Hang Cleans
Time cap: 40 mins
08232021
CrossFit Wig Wag – Weightlifting
Weightlifting
3 Barbell Complexes
3 Pos. Muscle Snatch+Snatch Balance
Muscle Snatch
5×3@60%
Snatch Balance
3×3@60% of Muscle Snatch
*Go from the rack*
*If you cannot do a snatch balance do a BTN Snatch Grip Push Jerk*
3 Pos. Snatch (high, hang, ground)
3 complexes@60% of Snatch
2 complexes@65% of Snatch
2 complexes@70% of Snatch
Snatch
3×3@65%
3×3@70%
2×3@75%
1×2@80%
High Hang Snatch Grip High Pulls
8×8@40% of Snatch
Single Arm KB Strict Press
8×8 (8 reps each arm for a set)
082321
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (AMRAP – Reps)
AMRAP x 3mins
Max Handstand Shoulder Taps
Shoulder taps go to opposite shoulder.
Modifications:
1-wall walk up
2-elevate your feet on a box
3-knees on box
Metcon (Weight)
Immediately into OH Complex:
1 Push Press + 2 Push Jerks
*completed from the floor.
Time cap: 12 mins
*each shoulder tap adds a LB to your total score.
Example: You get 100 shoulder taps and 100 LBs on the OH complex, your total score for the complex is 200lbs.
Metcon
Metcon (Time)
For Time:
30 DUs
15 Shoulder Presses
15 HSPU
30 DUs
30 Push Presses
15 HSPU
30 DUs
45 Push Jerks
15 HSPU
Your shoulders will be toasty during this workout. Pick a light weight for your barbell and move it fast.
Time cap:15 mins
082121
082021
CrossFit Wig Wag – CrossFit
Weightlifting
Squat Snatch
Build to a 2 rep. Must be consecutive not TnG.
Metcon
Metcon (Time)
For Time:
3 Rounds
10 Pull Ups
10 KB Swings
20 KB Hang Snatch
-rest 1 min-
2 Rounds
10 C2B Pull Ups
10 KB Swings
20 KB Hang Snatch
-rest 1 min-
1 Round
10 C2B Pull Ups
20 Pull Ups
time cap=18 mins
KB Snatches=10 R/10 L
* do not have to alternate
CrossFit Wig Wag 