102221

CrossFit Wig Wag – CrossFit

Happy birthday Mayer!

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Metcon

Metcon (Time)

For Time:

1 Round

10 Deadlifts

10 T2B

10 Snatches

10 T2B

10 OH Squats

10 T2B

10 Cleans

10 T2B

10 Thrusters

10 T2B

10 Push Jerks

10 T2B

10 Front Squats

10 T2B

10 OH Lunges

10 T2B

10 Clusters

10 T2B

10 Back Squats

10 T2B

10 Push Presses

10 T2B
One weight for all barbell movements.

Time cap: finish it for Mayer!

10202021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 7 DAY 3

Dead Lift

8×8@50%

Bench Press

8×8@50%

Barbell Step Ups

8×8@50%

Alt. DB Overhead Press

8×8

Weighted GHD Back Ext.

8×8

DB Floor Press

8×8@50% of Bench

Overhead DB Tricep Ext.

8×8

Reverse Fly

8×8

OLYMPIC

WEEK 5 DAY 3

Muscle Clean

5×3@60%

Build to a Light 5 rep Full Grip Front Squat

Tall Cleans

Build to a 3 rep

Positional Clean Grip RDL 5×2@60% of Clean

*stand the bar up*

**Dip to High Hang back up, Lower to Hang then back up, lower to Low Hang then back up.**

Positional Clean Grip DL 5×2@60%

*Rise to Low Hang then down, raise to Hang then down, raise to High Hang then down.*

102021

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean

Build to a 2 rep.

Goal=hit a high percentage..twice!

Metcon

Metcon (Time)

For Time:

5 Rounds

100m Run

7 Back Squats

10 Ski Erg Cals
time cap:15 mins

Back squats are from the floor. Pick a weight you can do your squats unbroken.