Month: December 2021

CrossFit Wig Wag – CrossFit

Happy New Year!

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

22 Rounds

3 Hang Snatches

6 Overhead Squats

5 Pull Ups
Pick a light weight and hold on!

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

4 Rounds:

400m Row

*30 Unbroken DUs after each round

3 Rounds

500m Row

*40 Unbroken DUs after each round

2 Rounds

600m Row

*50 Unbroken DUs after each round
If you trip on the rope, you must stop and restart your DUs but not the row.

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 5 Day 4

Build to a 3 rep Dead Lift

Front Squat

10×3@65%

Back Rack Lunge

10×3@65% (each leg)

Rack Pulls

8×8@45%

Banded Leg Ext

8×8

Reverse Hypers

3×10-15

Deadlift

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Clean Complex:

Hang Clean + Hang Clean + Jerk

Metcon

Metcon (Time)

For Time:

Buy In: 30 Power Cleans

21-15-9

Burpees over the Bar

Power Snatches

Buy Out: 30 Push Jerks
Pick a weight that you can do both the cleans,snatches, and jerks with.

time cap: 18 mins

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 5 Day 3

Build to a 3 rep Close Grip Bench Press

Barbell Row

10×3@65%

Barbell Floor Press

10×3@65% of Bench

Single Arm DB Row

8×8

Ring Dips

8×8

Wide Grip Pull Ups

8×8

Banded Tricep Extension

8×8

Close Grip Bench Press