Month: January 2022

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press (5-5-4-4-3-3-2-2-1-1)

Build to ~70% and complete the following rep scheme increasing weight each set. (5-5-4-4-3-3-2-2-1-1)

Score your heaviest set.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Push Presses

HSPU

-into-

10-8-6-4-2

Front Squats

HSPU

-into-

10-8-6-4-2

Thrusters

HSPU
Pick a lighter weight that allows you to do all barbell movements.

Time cap: 18 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 6 Day 3

DELOAD WEEK

Dead Lift

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

Back Rack Lunge and Back Squat Superset

3 sets:

8 Back Squats

8 Alt. Lunges

8 Back Squats

Good Mornings

8×8@50%

Reverse Hypers

3×10-15 reps

Finisher

300 (not a typo) Banded Leg Curls into

100 Box Step Ups

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses

Push Press+Push Jerk+Split Jerk

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

**percentages off jerk**

Split Jerk Singles

4@70%

3@75%

2@80%

2@85%

Sumo Dead Lift

12×3@60%

Core:

3 Rounds

10 Leg Raises

10 Weighted Side Bends Each Side

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

AMRAP x 3

3 Power Cleans

6 Push Ups

9 Air Squats

-1 min rest after each AMRAP
We will continue this format (AMRAP+rest) until you reach 20 rounds or time runs out.

You must complete a full round in order for it to count. After each rest you start back at the power cleans.

Time cap: 32 mins(8 rounds)

Score=time you finish 20 rounds

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 6 Day 2

DELOAD WEEK

Bench Press

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

Barbell and DB Row Super Set

3 sets

8 Barbell Rows

8 DB Rows Right Arm

8 DB Rows Left Arm

8 Reverse Grip Barbell Rows

**keep weight on the lighter side**

DB Chest Flys

8×8

DB Reverse Fly

8×8

Finisher:

3 Rounds

15 Decline Push Ups

30 Banded Face Pulls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Cleans+3 Front Squats+3 Tall Cleans

Barski Clean (3 High Hang Cleans)

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

High Hang Clean Singles

4@70%

3@75%

2@80%

2@85%

Shoulder Press

12×3@60%

Good Mornings

3×12@60%

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Snatch

Build to a 3 rep.

Metcon

Metcon (Time)

For Time:

27-21-15-9

Burpee Box Jumps

DB OH Squat
time cap: 15 mins