012521

Posted on by aleksrata

CrossFit Wig Wag – Open Gym

View Public Whiteboard

Weightlifting

Back Squat

Build to a set of 3.

Metcon

Metcon (Time)

For Time:

5-10-15-20-15-10-5

Back Squats

Weighted Step Ups
Back squats will be performed from the floor. Pick the heaviest weight you can clean and throw on your back for this metcon.

Weighted step ups will be 5 on right and left. 10 on right and left. And so on.

012221

Posted on by aleksrata

CrossFit Wig Wag – Open Gym

View Public Whiteboard

Weightlifting

Snatch

Build to ~55-60% and complete 3 sets of 5.

Treat this as a warm up/technique work for the Metcon.

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

01212021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Build to a heavy Snatch for the day

-Then deload the bar to 65%of your heaviest lift of the day and do 6×3@65% of your heaviest snatch for the day.

Build to a heavy Clean and Jerk for the day

-then deload your bar to 65% of today’s heaviest Clean and Jerk and do 6×2@65% of your heaviest Clean and Jerk for the day.

Pendlay Row with a 3 sec. decent

-Build to a 5 Rep

Woo Fly’s (I’ll show you)

5×10

Core:

Any lower back exercise you want