CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon (Weight)

DB Snatch Complex

1 DB Snatch+ 1 DB Squat Snatch+ 1 DB OH Squat
Find a heavy load for both R&L.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 DB SOH 50/35

6 Muscle Ups

CrossFit Wig Wag – Weightlifting

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Warm-up

3 Position clean drill with PVC.

Weightlifting

Clean Complex

1 Muscle Clean+1 Power Clean+1 Squat Clean

Complex does not have to be touch and go, but as you max out a clean record the 1 rep and move on through the complex without the maxed clean.

1RM Muscle Clean (Total Weight)

Muscle Clean (1 Rep Max)

1 RM Power Clean (Total Weight)

Power Clean (1 Rep Max)

1 RM Squat Clean (Total Weight)

Squat Clean (1 Rep Max)

Finisher

5×10 lightweight straight leg dead lifts

*on the 10th rep of each set, explode with your hips hitting the launch point*

CrossFit Wig Wag – Foundations

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Warm-up

1)Dynamic Warm Up

2)Bracing Sequence

3)Hip Hinge

2-3 rounds:

15 Air Squats

10 Ring Rows

15 Sit Ups

Jump Rope 101

-single unders

-double unders

Metcon

Metcon (Time)

-30 Double Unders/60 Single Unders-

21-15-9

Air Squats

Ab Mat Sit Ups

Ring Rows

-30 Double Unders/60 Single Unders-

CrossFit Wig Wag – CrossFit

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Warm-up

Push Jerk

10-8-6-4-2

Warm up using the rep scheme to a moderate weight.

Metcon

Oh No Curtis P (Time)

100 Rounds:

Curtis P 105/70

(1 Power Clean+1 Lunge each leg+1 Push Press)

CrossFit Wig Wag – Weightlifting

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Warm-up

Positional PVC Snatch Warm Up

-Set Up

-Muscle Snatch

-Power Snatch

-Squat Snatch

Weightlifting

25 mins to build through the Snatch Complex:

1 Muscle Snatch+1 Power Snatch+1 Squat Snatch

As you begin to fail, you will record your last successful weight for the failed lift and continue the complex without the failed lift.

*This will allow individuals without max attempts to set some numbers before we start percentage work in future classes.

1RM Muscle Snatch (Total Weight)

Muscle Snatch (1 Rep Max)

1RM Power Snatch (Total Weight)

Power Snatch (1 Rep Max)

1 RM Squat Snatch (Total Weight)

Squat Snatch (1 Rep Max)

Metcon

Metcon (Time)

100 Ab Mat Sit Ups