CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Weightlifting

Zots Press

Build to a set of 8.

This is a very challenging exercise. If you do not have a barbell, you can use one DB with both hands in the front rack position BUT I would highly suggest you find a broom or some sort of rod and work on technique!

This exercise requires a lot of shoulder mobility and if you have problems keeping good form then spend 15ish mins trying to get comfortable here.

*Do not bounce in the bottom position!

Metcon (AMRAP – Rounds and Reps)

“Ceiling Fan”

AMRAP x 15 mins

20 OAA DB Snatches

40 Double Unders

20 OA DB Overhead Reverse Lunges

40 Double Unders
OAA=one arm alternating

OA=one arm

*lunges are reverse and legs will alternate but you will do 10 with the weight in your right hand then switch to left.

DU modifications:

80 Singles Unders

80 Mt. Climbers

CrossFit Wig Wag – CrossFit

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Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
This is a Hero WOD so RX weight is 135/95.

If you do not have the weight available, pick a moderate weight or use your DB/KB and place it on your back.

CrossFit Wig Wag – CrossFit

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Metcon (Weight)

5 Rounds Each Arm

5 Bicep Curls

5 S2OH

5 DB Rows

*complete full round on one arm, then switch*

*if done with Barbell keep the weight the same for all 5 Rounds and only do 5 total Rounds*

Metcon (Time)

14 Rounds (7 Each Arm)

50 Ft. Suitcase carry

7 Hang Squat Cleans

*complete 1 full round on an arm then switch arms*

*goal is to go unbroken every round if you have to drop the DB before you complete the round you have a 5 burpee penalty, but you can set the DB down between rounds*

*if using a barbell instead of a DB substitute suitcase carries with front rack carries.*

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30min

60 DU

30 Goblet Squats

4 Rounds of Macho Man
Macho Man:

3 Power Cleans+3 Front Squats+3 S2OH

*If using a DB; complete 1 round on your right then complete a round on your left and so on.

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Weightlifting

Metcon (No Measure)

EMOM x 12min

Odd Min: Max Single Arm Floor Press

Even Min: Max Push Ups
Every odd minute you will switch arms so it will end up being 6 sets on each.

Metcon

Metcon (Time)

For Time:

Buy In: 18 Deficit HSPU

9-12-15

Overhead Squats

Shoulder to Overhead

15-12-9

Overhead Squats

Shoulder to Overhead

Buy Out: 18 Deficit HSPU
*If you normally RX HSPU, pick a deficit that will challenge you. If you do not RX, progress to a more challenging modification of HSPU. I do not want the 18 HSPU to be unbroken.

*If using a single DB/KB, you must perform all reps on each arm today.