CrossFit Wig Wag

CrossFit Wig Wag – Open Gym

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Weightlifting

Squat Clean

Build to a 2 rep. Must be 2 consecutive successful lifts.

Metcon

Metcon (Time)

5 Rounds:

10 Front Squats

10 Pull Ups

10 Overhead Lunges

CrossFit Wig Wag – Open Gym

Open WOD Friday!

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Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Deadlift

10 mins to find a heavy 1 rep.

Metcon (Weight)

1 Rep Shoulder to Overhead
10 mins to find a heavy 1 rep from the rack

CrossFit Wig Wag – Weightlifting

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Weightlifting

Build to a heavy squat Snatch in five sets, but your sets do not start until 70%, go by feel.

Build to a heavy Squat Clean and Jerk in 5 sets, try leading off with your final Snatch Weight.

**You can Squat Clean and Jerk while you a Squat Snatching in the event you wanted to warm up your C&J at the same time.**

Push Press

2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+

Sumo Dead Lift

12×3@60%

3 Rounds

12 RDL’s @60%

1 Rd of ab Circuit

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (5 Rounds for reps)

Max Reps per Round x 5

A. Max Ski Cals

B. Max DB Deadlifts

C. Max Ass Bike Cals

D. Max Burpees

E. Max Row Cals

-rest 1 Min-
Fight gone bad style. Accumulate reps at each 1 Min station. Rest and reset 5 times.

CrossFit Wig Wag – CrossFit

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Weightlifting

Jerk Balance

3×2@85%

Jerk

2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+

Dead Lift

1@85%, 1@85%+, 1@85%, 1@85%+, 1@85%, 1@85%+

For those of you who did yesterday’s WOD at CFWW

-Barbell Row

-12×3@60%

For those of you who did not do the CFWW WOD

-Front Squat

-12×3@60%

3 Rounds

10 Weighted Sumo Stance Straight Leg DL

10 Weighted Side Bends

10 Weighted Turkish Sit Ups