CrossFit Wig Wag – CrossFit
Metcon
Metcon (2 Rounds for time)
For Time:
4 Rounds
600m Row
-rest 1 min between rounds
-Into-
6 Rounds
400m Row
-rest 1 min between rounds
Score= 2 scores. slowest 600m and slowest 400m.
01202022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 8 Day 4
Build to a 2 rep Incline Machine Press
(The machine is in the cardio room)
Shoulder Press
12×3@60%
Close Grip Bench
12×3@60%
Arnold Press
8×8
DB Floor Press
8×8
Ring Dips
8×8
DB Tricep Extension
8×8
OLYMPIC LIFTING
Day 4
High Hang Snatch Grip High Pulls
8×8@40%
Deficit Clean Grip DL’s
5×5@75%
Dead Stop Jerk Drives
3@100%+5#’s
3@110%+5#’s
3@120%+5#’s
Pendlay Row
8×3@70%
Banded Lat Pull Down
8×8
Concentration Curl
8×8
Banded Tricep Ext
8×8
011922
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
4 Sets
6 Front Squats
12 Back Squats
55% of Front Squat.
You will complete the front squats. Re rack. And immediately complete the back squats.
Metcon
Metcon (Time)
For Time:
5 Rounds
10 DB Step Ups
10 S2OH
10 Pistols
Time cap: 15 mins
01192022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 8 Day 3
Build to a 2 rep Dead Lift
Front Squat
12×3@60%
Good Mornings
3×12@60%
Barbell Box Step Ups
8×8
Banded Leg Curls
8×8
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
2 Dip and Drives+Jerk
1@45%
1@50%
2@55%
2@60%
3@65%
3@70%
2@75%
Split Jerk Singles
4@75%
3@80%
2@85%
1@90%
1@95%
Sumo Dead Lift
8×3@70%
Core:
3 Rounds
10 Weighted Side Bends Each Side
10 GHD Sit Ups
011822
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
6 BMU
9 Chest 2 Bar Pull Ups
12 T2B
21 Hang Snatch
-into-
3 BMU
6 Chest 2 Bar Pull Ups
9 T2B
21 Overhead Squats
-into-
6 BMU
9 Chest 2 Bar Pull Ups
12 T2B
21 Power Snatches
Increase your barbell weight with each new movement.
Start lighter and end at a moderate weight.
time cap: 25 mins
CrossFit Wig Wag 