Month: October 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

2 OH Squats

4 Squat Snatches

6 OH Lunges

8 Burpees

10 HSPU

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 6 DAY 2

Zercher Squat

8×8

DBL KB Snatch

8×8

Pull Ups

8×8

Pistol to a box

8×8 (8/8 pre sets)

Barbell Row

8×8@45%

DB Reverse Lung

8×8

Concentration Curl

8×8

Banded Face Pulls

8×8

OLYMPIC

WEEK 5 DAY 2

Muscle Snatch

3×2@80% of Muscle Snatch

Pendlay Row

Build to a moderate 5 rep

BTN Snatch Grip Push Press

12×3@60% of Snatch

Sumo DeadLift High Pull

12×3@60%

High Hang Snatch Grip High Pull

8×8@45%

Woo Flies

8×8

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2 Rounds

100 Ass Bike Cals

75 Goblet Squats

50 KB Swings

25 T2B

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 6 DAY 1

Deficit DeadLift

8x&@45%

Close Grip Bench Press

8×8@45%

DB/KB Front Rack Lunge

8×8

Seated Pin Press

8×8@45%

*set bar height to nose level*

GHD Hip Extension

8×8

DB Curl To Overhead Press

8×8

Dbl DB rolling Tricep Extension

8×8

DB Chest Fly to DB Press

8×8

OLYMPIC

WEEK 5 DAY 1

Power Snatch+Hang Snatch (squat or power)

*Build to a heavy complex for the day*

DeLoad Bar to 80% of your heaviest complex and complete 10 complexes at that weight

Tempo Snatch DL

(10 sec. up, 10 sec. down)

3×1@100% of Snatch

OHS

12×3@60%

Shoulder Press

12×3@60%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Clean + 1 Front Squat + 1 Hang Clean + 1 Jerk

Metcon

Metcon (Time)

For Time:

500m Row

21 Front Squats

250m Row

21 Push Jerks

500m Row

15 Front Squats

250m Row

15 Push Jerks

500m Row

9 Front Squats

250m Row

9 Push Jerks
Time cap: 16 mins

Load-light

Bike cals:

500m=30 Cals

250m=15 Cals