CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
100/80 Rower Cals
-rest 4:00-
150/125 Rower Cals
-rest 4:00-
100/80 Rower Cals
Score= split time between your first 100/80 and last 100/80 Cals
Bike Cals:
70/56
105/88
70/56
12232021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 4 Day 4
Build to a 3 rep Front Squat
Dead Lift
12×3@60%
Back Rack Lunge
12×3@60% (each leg)
Good Morning
8×8@45%
Banded Leg Curls
8×8
Single Leg RDL
8×8 (4/4 each leg)
12222021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 4 Day 3
Build to a 3 rep Pin Press
Pendlay Row
12×3@60%
Barbell Floor Press
12×3@60% of Bench
Reverse Grip Barbell Row
8×8@45%
Arnold Press
8×8
Chin Ups
8×8
Barbell Tricep Extension
8×8
122221
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 10
25 DUs + 1 Squat Clean (~70-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
15 Bar Facing Burpees
10 Thrusters
Pick a weight for the thrusters that makes you question if you can do 10 unbroken.
12212021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 4 Day 2
Build to a 3 rep Sumo Dead Lift
Box Squat
12×3@60%
RDL
3×12@60%
Barbell Box Step Up
8×8
Rack Pull
8×8@45% of DL
Banded Leg Ext
8×8
Reverse Hypers
3×10-15
CrossFit Wig Wag 