CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex:
2 Hang Squat Cleans + 1 Front Squat
Metcon
Metcon (Time)
For Time:
3 Rounds
9-7-5
Hang Cleans
Burpees over the Bar
Thrusters
Time cap:15 mins
03172022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Suicide Press
6 Shoulder Press into 12 Push Press
4 sets @ 60% of Shoulder Press
Barbell Row
Build to 90% and complete 2 reps
Barbell Floor Press
8×8
Single Dumbbell Row
8×8
High Hang Muscle Clean into Press
8×8@40% of Shoulder Press
Barbell Tricep Extensions
8×8
OLYMPIC LIFTING
Day 4
High Hang Clean Shrugs
5×3@85%
Zotts Press
8×8@42.5%
(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)
Jerk Dips
5×3@80%
Barbell Row
Build to 90% and complete 2 reps
Woo Flies
3×10
Dumbbell Pull Over
8×8
031722
CrossFit Wig Wag – CrossFit
Metcon
Metcon (8 Rounds for calories)
EMOM x 24
Min 1: 45 DUs
Min 2: Max Machine Cals
Min 3: Max Rest
Keep track of your calories every round. Score=total cals.
03162022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
6 Sumo Dead Lifts @ 60% into 12 Dead Lifts
Front Squat
Build to 90% for 2 reps
Good Morning
3×12@60%
Back Rack Reverse Lunge
8×8
Banded Leg Curl
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
3 Push Presses+Jerk
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 70% of your deadlift for 5 reps
Core:
3×10 Evil Wheels
031622
CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press
You have 10 mins to build to a heavy single for today.
Push Press
Immediately following the shoulder press, you will have another 10 mins to find a heavy single push press.
Metcon
Metcon (2 Rounds for reps)
AMRAP x 6
10 T2B
10 Dbl DB S2OH
-rest 1 min-
AMRAP x 6
10 T2B
10 Dbl DB Deadlifts
CrossFit Wig Wag 