CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time
2 Rounds
1000/800m Ski
25 Dbl DB/KB Burpee Deadlifts
50 OAA DB/KB Clean & Jerk
25 Dbl DB/KB Burpee Deadlifts
-rest 3 mins between rounds-
Time cap:35 mins
09132021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 2 DAY 1
Front Squat
8×8@40%
Hang Power Clean
8×8@40%
Pull Ups
8×8
*Same as last week use the same level bands that you did last week to keep these sets unbroken.*
DB Weighted Step Ups
8×8
Single Arm DB Row
8×8
Barbell Reverse Curl
8×8
DB Preacher Curl
8×8
*Set up using the GHD’s or Incline bench.*
Weightlifting
OLYMPIC CYCLE
Week 1 – Lift Off
2 Empty Barbell Complexes
3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 OHS
Complex
Snatch Grip DL to 1″ and pause then to low hang and pause then to hang for a hang snatch, then drop the bar and do a full snatch.
**Build to a heavy complex for the day**
Deload the bar to 60% of your heaviest complex and complete 10 complexes at that percentage
Tempo Snatch Grip DL
3×1@100% of Snatch
10 sec. up 10 sec. down
Scap Angels
3×10
091321
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
1 Squat Snatch + 1 Hang Snatch + 1 OH Squat
Metcon
Metcon (No Measure)
E2MOM x 4 (8 mins total)
5 Squat Snatches
10 Pull Ups
-into-
E2MOM x 4 (8 mins total)
5 Power Snatches
10 Chest 2 Bar Pull Ups
091121
091021
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat
Build to a 5 rep.
Metcon
Metcon (AMRAP – Reps)
Ladder x 12
3-6-9-12-15..
KB Lunges
T2B
Wall Balls
Continue to add 3 reps until time runs out.
You only need 1 KB for the lunges and you can hold it however you’d like.
CrossFit Wig Wag 