CrossFit Wig Wag – CrossFit
Partner WOD TBD
100220
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
DB Complex:
2 (Left) OA DB Clean & Split Jerks + 25ft OH Carry + 2 (Right) OA DB Clean & Split Jerks + 25ft OH Carry
Build to a heavy complex. Must be done unbroken.
Metcon
Metcon (Weight)
Every 90s x 10 Rounds:
Rounds 1-3
3 Power Cleans + 3 Front Squats + 20 DU
Rounds 4-6
2 Power Cleans + 2 Front Squats + 20 DU
Rounds 7-10
1 Power Clean + 1 Front Squat + 20 DU
You should be increasing weight throughout your rounds; ending at a heavy power clean + front squat.
Score=Rd 10 weight
10012020
CrossFit Wig Wag – Weightlifting
Weightlifting
Snatch Complex:
1 Snatch High Pull from Ground+1 Hang Snatch+1 Snatch
3 complexes at no more than %70
-First two movements must be unbroken so stay attached to the bar. After the hang snatch you can drop the bar and complete the final Snatch from the ground.
-Obviously with the first Pull were focusing on keeping the elbows HIGH and Outside. You can afford to be patient in the pull. Stand up all the way let the hips come to the bar. After your hips meet the bar PULL. The weight is lighter so if you need to move slower through from the ground you can on the pull to ensure contact is made.
-Remember to push the hips back on the hang. As you bring your hips forward be patient pulling until the bar makes contact with that hip crease.
-On the final Snatch tie the first two parts of the complex together. PATIENCE in the pull. Wait till hip contact is made to snatch the bar.
Clean Complex:
1 Clean High Pull from Ground+1Hang Clean+1 Clean
3 complexes at no more than %70
-Everything I said about the snatch complex……….do that here in the clean complex as well.
1/4 Front Squats
3×3 @ 60% of Squat Clean weight (this is coming from the rack).
Bench Press
10×3 @ 65% of Bench Press weight
-We know the drill for these large quantity sets
Dead Lift
10×3 @ 65% of DL weight
-If you do not have any numbers for Dead Lift we will be building to a moderate 5 Rep.
GHD Back Extensions
3×10
-Obviously we only have two of these so take turns
Deadlift
100120
CrossFit Wig Wag – CrossFit
Metcon
Metcon (5 Rounds for time)
Every 6 mins for 30 mins:
15-12-9
Burpees
*200m Row after each set of burpees.
Score=time you complete each round
09302020
CrossFit Wig Wag – Weightlifting
Weightlifting
Strict Press into Jerk Drop (Jerk Balance)
3×3 @ 70%
-Go off Jerk Drop/Jerk Balance #’s
-As you begin to press the bar drop underneath it with fast feet and a quick lockout.
-Press the bar to above eye brow which is where you drop into the receiving position.
-This is great for working footwork.
2 SplitJerks w/pause in Dip+1 SplitJerk (no pause)
1@55%, 2@60%, 3@65%
-If you do not have numbers build to a moderate complex in 5 sets
-Maintain that strong core high elbows with upright body in the dip. Focus on maintaining position and exploding out of that Dip.
Weightlifting
Split Jerk
3×3 @ 70%
-Build to a moderate 3 rep if you do not have any numbers.
Back Rack Reverse Lunge
3×5 @ 70%
Sumo DL High Pull
3×5 @ 70%
Barbell Row
12×3 @ 65%
-Use the same work to rest ratio as we did for Strict Press.
Core
5 Rounds
5 Weighted Turkish Sit Ups
20 Russian Twists
CrossFit Wig Wag 