Month: January 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 7 Day 1

Build to a Heavy 2 rep Shoulder Press

Box Squat

8×3@70%

Close Grip Bench

8×3@70%

Back Rack Lunges

8×8@40%

Arnold Press

8×8

Rolling DB Tricep Ext.

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip RDL+3 Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 OHS

Tempo Snatch Grip DL to Hang Position into a Hang Snatch+Hang Snatch

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Hang Snatch Singles

4@75%

4@80%

2@85%

1@90%

Front Squat

10×3@65%

Core:

3 Rounds

10 Evil Wheels

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to ~70-80% and complete 3 sets of 3 at the same weight.

If you’re feeling it, go heavier.

Metcon

Metcon (Time)

For Time:

2 Rounds

25 Deadlifts

25 Cal Row

25 Front Squats

25 Cal Row
Moderate weight

time cap:15 mins

Ass Bike Cals: 17

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 10

Odd mins: 10 Bent Over Rows

Even mins: 10 Seated Dbl DB Shoulder Press
Primer EMOM for the metcon

Metcon

Metcon (Time)

For Time:

10 Rounds

8 OAA DB Clean & Split Jerk

35 Double Unders
Time cap: 18 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

Every 4:00 x 3

12/9 Ass Bike Cals

10 T2B

12/9 Ass Bike Cals

-into-

Every 4:00 x 3

12/9 Ass Bike Cals

10 C2B Pull Ups

12/9 Ass Bike Cals

-into-

Every 4:00 x 3

12/9 Ass Bike Cals

10 Pull Ups

12/9 Ass Bike Cals
Score will be total time for each section.

Example:

Rd 1: 3:00

Rd 2: 3:10

Rd 3: 3:00

Total: 9:10

Row/ski:15/12 cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 6 Day 4

DELOAD WEEK

Shoulder Press

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Incline Bench Press Superset

3 sets

10 Bench Press

20 Dumbbell Bench Press

Dumbbell Front Raises

8×8

Dumbbell Reverse Flys

8×8

Finisher:

3 Rounds

10 DB/KB Push Press w/3 sec. negative

Into

10 Tricep Extensions

OLYMPIC LIFTING

Day 4

Snatch Grips High Hang High Pulls

8×8@40% of Snatch

Build to a moderate 3 rep Tall Clean

Jerk Dip and Drives

3@70%

3@80%

3@90%

3@100%

2@110%

Dumbbell Row

8×8 each arm

Dumbbell Lat Pull Over

8×8

Barbell Curl

8×8

Dumbbell Tricep Ext

8×8