120321

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 12

Odd: 20 Dbl DB/KB Front Squats

Even: 20 Back Rack Lunges
Lunges are done with a barbell. Keep your weight light.

This is just a primer for the metcon.

Metcon

Metcon (Time)

For Time:

6 Rounds

12 Thrusters

12 HSPU
time cap: 15 mins

12022021

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 1 Day 4

Build to a 5 rep seated Pin Press

Reverse Grip Barbell Row

12×3@60%

Incline Bench Press

12×3@60%

*if you don’t have an incline # go a little under 60% of your bench*

KB High Hang High Pulls

8×8

DB Arnold Press

8×8

Barbell Shrug

8×8@40% of DL

OLYMPIC LIFTING

Week 1 Day 4

Build to a heavy Jerk

Dumbbell front raises

8×8

Dumbbell side Delt raises

8×8

Dumbbell reverse raises

8×8

Scap angels

3×10

120221

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

400m Run

3 Rounds of Cindy

400m Run

2 Rounds of C2B Cindy

400m Run

1 Round of BMU Cindy

400m Run

2 Rounds of C2B Cindy

400m Run

3 Rounds of Cindy
Time cap:35 mins

Cindy=

5 Pull Ups/C2B/or BMU

10 Push Ups

15 Air Squats

12012021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 1 Day 3

Build to a heavy 5 rep DL

Front Squat

12×3@60%

Good Morning

3×12@60%

Farmers Carry Lunge

8×8(4 sets of 8/leg)

Banded Leg Curls

8×8

Single Leg RDL

8×8(4sets of 8/leg)

Reverse Hyper

3×10-15

OLYMPIC LIFTING

Week 1 Day 3

Build to a Heavy 3 rep Push Jerk Balance

Split Jerk Balance

5×3@60%

Behind the neck Split Pos. Push Press

8×8@40%

Front Rack Zotts Press

*build to a 3 rep*

**if you cannot perform a front rack Zotts press, stack bumper to the height you would be in for the bottom positions of a front squat and complete your front rack Zotts presses from there**

Clean and Jerks

8×2@60%

*focus on footwork on the Jerk*