CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
Double Rower Helen
6 Rounds
400m Row
21 KB Swings
12 Pull Ups
12202021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 4 Day 1
Build to a 3 rep Bench Press
Barbell Row
12×3@60%
Close Grip Bench
12×3@60%
DB Row
8×8 each arm
Ring Dips
8×8
Concentration Curl
8×8 each arm
Rolling DB Tricep Ext
8×8
122021
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat
Build to a 3 rep.
Metcon
Metcon (Time)
For Time:
50-45-40-35-30-25-20-15-10-5
Goblet Squats
10-9-8-7-6-5-4-3-2-1
HSPU
Time cap:18 mins
121821
121721
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (No Measure)
EMOM x 10
Odd Mins: 6 Clean & Jerks @50-60%
Even Mins: 12 Weighted Step Ups
1 DB/KB for step ups.
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
CrossFit Wig Wag 