CrossFit Wig Wag – CrossFit
Metcon
Metcon (2 Rounds for reps)
Ladder x 12
3-6-9-12-15-18..etc
Box Jumps
Power Cleans
Burpees
-rest 3 mins-
AMRAP x 12
30 Ab Mat Sit Ups
20 Burpee Box Jumps
10 Cleans
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CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 9 Day 1
DELOAD WEEK
Shoulder Press
20@40% , 15@50%, 10@60% , 5@70%
Tempo DL (5 sec. up-5 sec. down)
5×3@50%
Arnold Press
8×8
Split Leg Good Mornings
8×8@45% (sets each leg)
Plate Raise Finisher x3
30 reps from thigh to eye level
30 reps from eye level to overhead
30 reps from thigh to overhead
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 Snatch Balances
Power Snatch+Hang Squat Snatch
1@40%
1@45%
2@50%
2@55%
2@60%
3@65%
3@70%
2@75%
Snatch Singles
5@75%
4@80%
3@85%
2@90%
1@95%
Front Squat
12×3@60%
Core:
50 weighted Sit Ups
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CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Overhead Complex
For Load:
2 Push Presses + 2 Push Jerks
Metcon
Metcon (Time)
For Time:
8 Rounds
8 Dbl Db Deadlifts
4 Dbl Db Front Rack Lunges
8 Dbl DB Push Presses
32 DUs
Time cap: 16 mins
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CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (Distance)
EMOM x 10
30s Max Handstand Walk
Your score will be your best attempt in feet.
This is considered skill work. You will never handstand walk if you don’t practice.
Scaling options:
-Handstand walk around box
-Shoulder taps on the wall
-Shoulder taps on a box
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
CrossFit Wig Wag 