Month: March 2022

CrossFit Wig Wag – CrossFit

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Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Bench

6 Close Grips Bench Press into 12 Bench Press

4 sets @ 57.5% of Shoulder Press

Barbell Row

Build to 85% and complete 3 reps

Pin Press

8×8

Banded Upright Pulls

8×8

Banded Hammer Curls

8×16

Banded Tricep Extensions

8×16

OLYMPIC LIFTING

Day 4

Snatch Pulls

5×3@80%

Front Rack Zotts Press

8×8@40%

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

Jerk Dips

5×3@80%

Jerk Balance

5×3@80%

Barbell Row

10@40%+20#’s

10@95% of 40%+20#’s

10@90% of 40%+20#’s

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

400m Row

10 Burpees to a target

20 Ab Mat Sit Ups

800m Row

20 Burpees to a target

40 Ab Mat Sit Ups
Each 100m=1 rep

Bike Cals=21/18 (400m)

42/35 (800m)

Score= rounds + reps

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

6 Sumo Dead Lifts @ 57.5% into 12 Dead Lifts

Box Squat

Build to 80% for 3 reps

RDL

3×8@70%

Back Rack Lunge

8×8

Banded Leg Ext.

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+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

10@40%+20#’s

10@95% of 40%+20#’s

10@90% of 40%+20#’s

Core:

50 GHD Sit Ups

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 12

Mins 1&2-6 Hang Snatches

Mins 3&4-5 Hang Snatches

Mins 5&6-4 Hang Snatches

Mins 7&8-3 Hang Snatches

Mins 9&10-2 Hang Snatches

Mins 11&12-1 Hang Snatch
You are to increase weight every 2 mins. (6 jumps)

Start at a light weight and end at a heavy single for 2.

Score=heaviest successful weight

Metcon

Metcon (Time)

For Time:

30 Snatches

*every minute on the minute complete 3 Devil presses. (2 DBs)
This is Isabel with a twist. If you can, complete this at 135/95.

Time cap: 12 mins