CrossFit Wig Wag – CrossFit
Metcon
“It’s A Trap” (5 Rounds for calories)
5 Rounds:
Every 5:00
:30 Max Calorie Assault Bike
02102022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Build to a 1 rep Close Grip Bench Press
Barbell Floor Press
8×8@40% of bench
Chest Flys
8×8
Arnold Press
8×8
Barbell Tricep Ext
8×8
OLYMPIC LIFTING
Day 4
High Hang Snatch Grip High Pulls
8×8@40% of Snatch
Front Rack Zotts Press
5×5 empty barbell or lighter
Jerk Dips
5×5@70%
Empty Barbell Snatch Balance
5×3
Empty Barbell Tall Cleans
5×3
Empty Barbell Push Jerk Balance
5×3
Split Jerk Balance
5×3
02092022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Build to a 1 rep Sumo DeadLift
Banded Leg Curls
8×8
Good Mornings
10×3@65%
Dumbbell Farmers Carry Lunges
8×8(4 each leg for a set)
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 Push Presses+Jerk
(%’s off Push Press)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
3@60%
3@65%
3@70%
Dead Lift
10@40%
10@95% of 40%
10@90% of 40%
020922
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Suicide Squats Week 4
4 Sets
5 Front Squats
10 Back Squats
Load=62.5% of 1RM Front Squat
Metcon
Metcon (AMRAP – Reps)
Ladder x 15
10-20-30-40-50…
KB Swings
5-10-15-20-25…
Wall Balls
Increase KBS by 10 and WB by 5 until time runs out.
2822
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time
8 Rounds
24 OAA Dumbbell Hang Cleans
24 Dumbbell Step Ups
48 Double Unders
Time Cap 35 minutes
CrossFit Wig Wag 