Month: December 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 5 Day 2

Build to a 3 rep Back Squat

Sumo Dead Lift

10×3@65%

Good Morning

3×10@65%

Split Squat

8×8

Banded Leg Curl

8×8

Reverse Hypers

3×10-15

Back Squat

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35

30 Ski Cals

30 OAA Devil Presses

-rest 2 mins-

40 Ski Cals

40 T2B

-rest 2 mins-

50 Ski Cals

50 OA Overhead Lunges
Bike Cals:

21-28-35

CrossFit Wig Wag – Weightlifting

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Weightlifting

Week 5 Day 1

Build to a 3 rep Shoulder Press

Pendlay Row

10×3@65%

Incline Bench

10×3@65%

Banded Face Pulls

8×8

DB Arnold Press

8×8

Hammer Curl

8×8

Barbell Tricep Ext

8×8

Shoulder Press

CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Deadlift (Total Weight)

Deadlift (1 Rep Max)

Metcon

Metcon (Time)

For Time:

150 Wall Balls

100 Box Jumps

50 Deadlifts

*Partition however you like
Time cap: 18 mins

CrossFit Wig Wag – CrossFit

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Metcon

12 Days of Christmas (Time)

1 SDLHP 95/65

2 Thrusters

3 Power Cleans

4 Pistols

5 Power Snatches

6 Pull Ups

7 T2B

8 KB Swings 50/35

9 OH Squats

10 Double Unders

11 Burpees

12 OH Lunges