CrossFit Wig Wag

011121

Overhead Complex

1 Push Press + 1 Push Jerk + 1 Split Jerk

Ladder x 6 min

2-4-6-8-10…

KB Swings

Pistols

-rest 1 min-

Ladder x 6 mins

2-4-6-8-10…

KB Swings

Goblet Squats

Build to ~75% then complete 5 sets of 3 TnG.

For Time:

Buy In:

15 Chest 2 Bar Pull Ups

9-7-5

Snatch (light)

Clean & Jerk (light)

5-7-9

Snatch (mod/heavy)

Clean & Jerk (mod/heavy)

Squat Snatch

2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%

Squat Clean

2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%

Push Press

2@80%, 1@80%+, 2@80%, 1@80%+, 2@80%, 1@90%

Sumo Dead Lift

12×3@60%

3 Rds

10 Evil Wheels

12 Good Mornings (60%)

AMRAP x 15

50/35 Ass Bike Cals

50 Box Jumps

50 Ab Mat Sit Ups

Immediately into:

For Time:

100/70 Ass Bike Cals

100 Box Jumps

100 Ab Mat Sit Ups

*partition however you like