112521

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

Turkey Trotting to the Girls Houses

For Time with a Partner:

1 Lap around the compound

-Grace’s House-

30 Clean & Jerks

*You go I go. 15/each

1 Lap around the compound

-Ingrid’s House-

10 Rounds

3 Snatches

3 Burpees over the Bar

*You go I go. 5 rounds/each

1 Lap around the compound

-Annie’s House

50-40-30-20-10

DUs

Ab Mat Sit Ups

*Synchro. You and your partner are working at the same time. If your partner stops working, you must stop working. All reps/each

1 Lap around the compound

-Karen’s House-

150 Wall Balls

-One partner working at a time. Split up reps how you want. 150 reps total between partners.

11242021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 12 DAY 3

Back Squat

8×8@55%

Power Clean

8×8@55%

Chin Ups

8×8

Banded Leg Extensions

8×8

Barbell Row

8×8@55%

DB Step Ups

8×8

Barbell Bicep Curl

8×8

Banded High Pulls

8×8

OLYMPIC

WEEK 1 DAY 3

Push Jerk Balance

3×3 w/empty bar

Split Jerk Balance

3×3 w/empty Barbell

Build to a moderate 1 rep Split Jerk Balance

*Once you start having to dip, stop.*

Build to a moderate 3 rep Behind the Neck Split Position Push Press

Power Clean+Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk

5 complexes @70% of Push Press

112421

CrossFit Wig Wag – CrossFit

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Weightlifting

1 1/4 Front Squat

Build to a 3 rep

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

3-6-9-12-15-18…

KB Swings

Deadlifts (60-65% 1RM)

OA KB Cleans

*30 DUs after each round.
Continue adding 3 reps until time runs out.

KB Cleans do not have to alternate but you must do all reps on both your R & L.

11232021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 12 DAY 2

RDL

8×8@55%

DB Bench Press

8×8

Split Squat

8×8

Strict Press

8×8@55%

Hamstring Curl

8×8

DB Side Delt Raises

8×8

Tricep Ext.

8×8

Chest Flys

8×8

OLYMPIC

WEEK 1 DAY 2

Build to a 1 rep BTN Jerk

Back Squat

12×3@60%

Dead Stop Dips Drives

1×3@100%, 1×3@100%+10#’s, 2×3@100%+20#’s

**set the rack up to where the bar would be at if you were in the bottom of your dip. From there you will stand fast. Re-rack bar for every rep.**

Shoulder Press

12×3@60%

Scap Angels

3×10