CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

Happy Birthday DIC

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Metcon

Metcon (Time)

For Time:

32 Rounds

Odd Rounds-7 Cleans 8 Wall Balls

Even Rounds-7 S2OH 8 Pull Ups
Go light. Go fast. Be consistent.

time cap: finish it for the DIC

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Shoulder Presses+3 Diyp and Drives+3 Jerk Balances+3 Jerk Pos. Presses

Build to a moderate 3 rep jerk balance

From there build do 3×3 BTN Jerk Pos Push Press

Push Press w/pause in dip

3×2@60% of Push Press

Jerk w/pause in dip

3×2@65% of Jerk

Jerk

3×3@70%

Back Squat

1×3@75%

1×4@90%

3×4@95%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

From the Rack Complex:

1 Front Squat + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

3 Rounds

50 Double Unders

5 Front Squats

-into-

3 Rounds

50 Double Unders

5 Back Squats
If you can clean it-squat it.

Time cap: 12 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Snatch Grip RDL’s+3 Snatch Grip DL’s+3 Pos. Muscle Snatch+3 OHS

3 High Hang Muscle Snatch

3 complexes @ 60% of Muscle Snatch

3 Pos. Snatch (High, Hang, Low)

3 complexes @65% of Snatch

Snatch

3×3@70%

RDL

Bench Press

1×3@70%

1×3@80%

3×3@95%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

42-30-18

Rower Cals

OAA DB Hang Snatch

-rest 3 mins-

18-30-42

Rower Cals

OAA DB Hang Snatch
Ass Bike Cals

32-22-12

time cap-40 mins