Month: February 2022

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

50-40-30-20-10

Rower Cals

Air Squats

Ab Mat Sit Ups

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Build to a 1 rep DeadLift

GHD Back Extensions

8×8

Good Mornings

10×3@65%

Body Weight Box Step Ups

5×20

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

Build to a Heavy Jerk for the Day

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Suicide Squats Week 3

4 Sets

6 Front Squats

12 Back Squats
Load=60%

We are halfway through this cycle. Next week reps will decrease.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

6 Strict Pull Ups

12 Cleans

18 Burpees over the Bar
Load should be something you can cycle.

Strict pull up mods:

Banded

Ring rows

**no kipping