Month: November 2021

CrossFit Wig Wag – CrossFit

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Weightlifting

Bench Press

Build to a 3 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

28 Ab Mat Sit Ups

7 R DB Shoulder Press

14 OA DB Thruster (7/7)

7 L DB Shoulder Press

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 10 DAY 2

Front Squat

8×8@55%

Hang Power Clean

8×8@55%

Pull Up

8×8(go down in band width from the previous 3 weeks)

DB Weighted Step Down

8×8

Single Arm DB Row

8×8

DB Pull Over

8×8

Barbell Reverse Curl

8×8

DB Preacher Curl

8×8

OLYMPIC

WEEK 4 DAY 2

Muscle Clean

5×3@75%

Build to a moderate 2 rep pause Back Squat

*2 sec. in the bottom position.*

Shoulder Press

12×3@60%

Single Arm DB Row

5×10

DB Pull Over

5×10

Banded Face Pulls

5×10

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

9-12-15-18-21

Ass Bike Cals

Front Squats

T2B

-rest 2 mins-

21-18-15-12-9

Ass Bike Cals

Front Rack Lunges

HSPU
Pick a weight that allows you to move quickly with the barbell.

Row/ski Cals: 12-16-20-24-28

Time cap: 35 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 10 DAY 1

Sumo DeadLift

8×8@55%

Incline Bench

8×8@55%

Wide Stance Good Morning

8×8@55%

DB Arnold Press

8×8@55%

Barbell Glute Bridge

8×8

Dips

8×8(ring, box, or bench)

DB Front Raises

8×8

Barbell Skull Crushers

8×8

OLYMPIC

WEEK 4 DAY 1

3 Empty Barbell Complex

3 Dip and Shrugs+3 High Hang Muscle Cleans+3 Tall Cleans

Build to a heavy complex of:

Barski Clean

*3 High Hang Cleans*

Download bar to 75% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

Scalp Angels

3×10

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

E2MOM x 5

1 Clean + 1 Below the knee Clean + Hang Clean + 1 Split Jerk
60-65-70-75-80% of 1RM Clean and Jerk

Metcon

Metcon (Time)

For Time:

50 DU

30 Wall Balls

6 Clean & Jerks

40 DU

30 Wall Balls

6 Clean & Jerks

30 DU

30 Wall Balls

6 Clean & Jerks

20 DU

30 Wall Balls

6 Clean & Jerks

10 DU

30 Wall Balls

6 Clean & Jerks
Think Annie (without sit ups), Karen and Grace got together and made a workout.

Goal weight should be Grace weight. (135/95)

Time cap: 18 mins