Month: March 2022

CrossFit Wig Wag – CrossFit

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Weightlifting

The Other Total (3 Rounds for weight)

1 Rep Max Clean

1 Rep Max Bench Press

1 Rep Max Overhead Squat

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Press

5 Pin Press into 10 Shoulder Press

4 sets @ 62.5% of Pin Press

Barbell Row

Build to 75% and complete 5 reps

Dumbbell Incline Bench

8×8

Pull Ups

8×8

Double Dumbbell Ground to Overhead

8×8@40%

Barbell Tricep Extensions

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

8×8@40%

(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)

Hang Power Cleans

8×8@40%

Jerk Balance

5×2@80%

Jerk Dips w/10 sec. pause

5×2@80%

Barbell Row

Build to 90% and complete 2 reps

Dumbbell Pull Over

8×8

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

Each section for time:

500m Row

400m Row

300m Row

200m Row

100m Row

*Rest 1 min between each effort

-rest as needed before continuing-

1000m Row

-rest as needed before continuing-

500m Row

400m Row

300m Row

200m Row

100m Row

*Rest 1 min between each effort
You will have 3 times as your score today. First section of 500-100m (with rest included)….1000m…..and section section of 500-100m (with rest included)

You must rest 1 min between the 500m-100m BUT you may rest as long as you want before and after completing the 1000m. (This rest does not count towards your time)

Bike Cals:

500-25 cals

400-20 cals

300-15 cals

200-10 cals

100-5 cals

1000-50 cals

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

5 Sumo Dead Lifts @ 62.5% into 10 Dead Lifts

Front Squat

Build to 90% for 2 reps

RDL

3×10@65%

Back Rack Forward Lunge

8×8

GHD Back Extensions

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses

Push Press w/Pause in Dip+Push Jerk w/Pause in Dip+ Split Jerk w/pause in dip

(%’s based off Push Press, pauses are 3 sec.)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

Build to 75% of your deadlift for 5 reps

Core:

3×10 Evil Wheels

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (6 Rounds for reps)

EOMOM x 12

30s Handstand Hold

30s Max S2OH

Metcon

Metcon (AMRAP – Rounds)

Every 2:00 until failure:

15 Front Squats

8 Burpees over the Bar
Add 1 burpee every round.

Cap: 8 rounds

If you fail to complete the work in the 2:00. Rest a round and try to complete that round again.