CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
Buy In: 50 Barbell Curls
1000m Ski
20 Wall Walks
1000m Ski
Buy Out: 50 Barbell Shoulder Presses
* highly recommend an empty barbell
11172021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 11 DAY 3
Zercher Squat
8×8
KB/DB Snatch
8×8
Chin Ups
8×8
Single Leg Squat to Box/Bench
8×8
Barbell Row
8×8@55%
DB Reverse Lunge
8×8
Concentration Curl
8×8
Banded Face Pulls
8×8
OLYMPIC
WEEK 5 DAY 3
Burger Warm Up x 3
Dip and Shrug
Dip, shrug, high elbow
Drip, shrug Muscle Clean
High Hang Squat Clean
5×3 Empty Barbell Full Grip Front Squats
Build to a moderate 3rep Tall Clean
Build to a moderate 3 rep high hang Clean
111721
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Time)
5 Rounds each for time:
50ft Dbl DB Overhead Lunge
Recommended DBs 40/25.
You will complete these rounds on your own time. Rest however long you want in between rounds. This will be structured like most DB complexes are where we share DBs.
Score=slowest round.
Metcon
Metcon (Time)
For Time:
10 Rounds
8 Goblet Squats
8 Burpees over DB
time cap:15 mins
11162021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 11 DAY 2
3″ Deficit DL
8×8@55%
Close Grip Bench
8×8@55%
KB/DB Front Rack Lunge
8×8
Pin Press
8×8@55%
GHD Back Ext.
8×8
DB Curl to Overhead Press
8×8
DB Rolling Tricep Ext.
8×8
DB Fly to Press
8×8
OLYMPIC
WEEK 5 DAY 2
Muscle Clean
5×2@80%75%
Build to a moderate 1 rep Tempo (3 sec.) Pause(3 sec.) Front Squat
Sumo DL High Pull
10×3@65%
Close Grip Bench
10×3@65%
Reverse Grip Barbell Row
10×3@65%
111621
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Weight)
For Weight:
0:00-5:00
30/24 Ass Bike Cals
30 Thrusters
5:00-20:00
30 Hang Cleans
30/24 Ass Bike Cals
30 S2OH
20:00-27:00
Build to a heavy complex of:
1 Clean + 1 Hang Clean + 1 Jerk
Your score is the weight you successfully lift at the end of this workout.
Pick a light weight for your barbell movements so you have time to rest before the next section.
Rower/Ski Cals: 40/30
CrossFit Wig Wag 