CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

500 Calories
Accumulate 500 calories.

Switch machines every 5 mins.

*retest from 7/16/20

CrossFit Wig Wag – Weightlifting

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Weightlifting

2 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Push Presses+3 Split Jerks

Jerk Balance+ 2 Jerk Pos. Press

*In 10 minutes build to a moderate Complex*

Power Clean+2 Push Presses+Jerk

5 Complexes @ 80% of Push Press

Push Jerk

3×2@80%

Jerk

3×2@80%

Back Squat

1×3@65%

1×3@75%

1×3@85%

4×3@95%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

3 Position Snatch

1 High Hang + 1 Hang + 1 Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

6 R KB Hang Snatch

12 Chest 2 Bar Pull Ups

6 L KB Hang Snatch

12 T2B

CrossFit Wig Wag – Weightlifting

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Weightlifting

Burgner Warm Up

3 Dip and Drive Shrug+3 Dip Drive High Elbows+3 High Hang Muscle Clean+3 Front Squats+3 Tall Cleans (change levels every balance)

Build to a Moderate Complex

Muscle Clean+Power Clean+Squat Clean

*take no more than 10 minutes on this complex*

**stop building once you rebend you knees on the Muscle Snatch**

Tempo Clean Pull+Hang Clean

*Take 5 sec. on the tempo once the bar makes contact with you hip pocket, shrug*

5 Complexes @ 80% of Clean

Clean

5×2@80%

1×3@60%

1×3@70%

1×3@80%

3×3@95%

Good Morning

Seated Press

RDL

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

5 Rounds

40 DUs

30 Wall Balls

20 Sumo DL High Pulls

10 Bar Facing Burpees

-rest 1 min-