CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

5k Row

Once you get to:

1k complete 40 burpees

2k complete 30 burpees

3k complete 20 burpees

4k complete 10 burpees

CrossFit Wig Wag – Weightlifting

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Weightlifting

Snatch Balance

5 singles at 70% of Snatch

Defecit Snatch Grip DL to Low Hang, then Hang, then High Hang Pos.

5 @ 70%

High Hang Clean Shrugs

5×3 @ 70%

Jerk Pos. Press

5×3 @ 70%

Front Squat

10×3 @ 80%

Dead Lift

10×3 @ 80%

Seated Press

10×3 @ 80%

**If you do not have seated press complete the shoulder work using Shoulder Press**

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press

Build to a 3 rep

Metcon

Metcon (Weight)

EMOM x 12

Odd min: 6 DB Squat Snatches

Even min: 18 DU + 3 Push Presses @ 70-80%
70-80% of today’s 3 rep

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

3 Snatch Grip DL’s+3 High Hang Muscle Snatches+3 OHS

Zotts Press

Take 10 minutes to find a 3 Rep.

**If you cannot complete the movement work on changing your levels.**

3 Pos. Muscle Snatch (High, Hang, Ground)

3 Complexes @ 70%

Tempo Snatch Grip DL to Hang Pos. into Hang Snatch+Snatch from Ground

7 Complexes @ 70%

Weightlifting

Snatch Push Press

7×5 @ 80%

Good Mornings

7×5 @ 80%

Barbell Row

7×5 @ 80%

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x 3

3 Tempo Clean Grip DL’s+3 Tall Cleans changing levels on all 3

Front Rack Zotts Press

Take 10 minutes to build to a 3 Rep.

**If you cannot perform the movement change your levels and complete 5 sets of 3 reps at your lowest level**

3 Pos. Muscle Clean (High, Hang, Ground)

3 @ 70%

Tempo Clean DL to the Hang Pos. Then complete a Hang Clean+Clean

7 Complexes @70% of Clean

Weightlifting

Split Squat (use Back Rack Lunge #’s)

5×7 @ 75%

RDL

5×7 @ 75%

Shoulder Press

5×7 @ 75%