CrossFit Wig Wag – Open Gym
Metcon
Metcon (Time)
For Time:
Buy In: 25 Wall Balls
10 Rounds:
30 Ab Mat Sit Ups
20 Box Jump Overs
10 Pistols
Buy Out: 25 Wall Balls
020121
CrossFit Wig Wag – Open Gym
Weightlifting
Front Squat
Build to a heavy 1 rep.
Metcon
Metcon (3 Rounds for reps)
3 Rounds for Reps:
In 5 mins complete
3 Rounds of DT
Max Bar Muscle Ups
-rest 1 min-
In 5 mins complete
2 Rounds of DT
Max Bar Muscle Ups
-rest 1 min-
In 5 mins complete
1 Round of DT
Max Bar Muscle Ups
DT=
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Add atleast 5-10lbs to DT every interval.
*Score is how many BMU you complete each interval.
02012021
CrossFit Wig Wag – Weightlifting
Weightlifting
This will be the final week of our cycle. Next week we will be having a bit of a de-load week then onto a lot less structured of a cycle, but we will be mainly working on our Olympic Lifting and hammering technique and skill transition.
That being said this week our goal is to hit 95% and to have that 95% feel decent. A lot of you looked very strong hitting those 90%’s last week and the weeks prior building to heavy’s while working your main percentages in. Our goal is not to hit a PR, that is just a cherry on top if we do. Good Luck and have fun.
Empty Barbell Complexes: complete at least two of these complexes
High Hang Muscle Snatch+Hang Muscle Snatch+Mid Shin Muscle Snatch+2 Snatch Balance (change depths between the two)
Muscle Clean from Mid Shin+Muscle Clean from Hang+2 Tall Cleans (Change depth)
Build to a Heavy 1 Rep Power Snatch for the day
Build to a Heavy 1 Rep Power Clean for the day
**Take your time building on these two lifts, do not move on to a heavier weight unless that rep feels solid and crisp.**
012921
CrossFit Wig Wag – Open Gym
Weightlifting
Overhead Squat
Build to 55-60% and complete 5 sets of 3.
We are using this is a primer for our shoulders for today’s metcon.
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
01282021
CrossFit Wig Wag – Weightlifting
Weightlifting
“Junk yard Dog”
60 sec. Max Jumping Squats
Rest 2 min
60 sec. Max seated barbell presses
*this is a warm up*
Find a weight you are comfortable completing 2 Power Snatches and 2 Power Clean and Push Presses.
Once you find the weight you will complete a
20 minute EOMOM
2 Power Snatches and 2 Power Cleans and Push Press
*same weight for both movements*
DumbBell Bench Superset
3 sets (10L+10R+10LR)
**go by feel**
30 on 60 off
Strict KB High Pulls
Single arm DB OH carry X 3 each arm
*you choose the weight you will walk to length of the club as many times as possible.*
CrossFit Wig Wag 