042922

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 2:00 x 6

5-5-5-5-1-1

Shoulder Press
Increase weight every set.

Score your heaviest set

*will be completed from the floor. No racks.

Metcon

Metcon (AMRAP – Reps)

Ladder x 15

1-2-3-4-5-6…

KB Complex

2-4-6-8-10-12..

Weighted Step Ups
KB Complex:

1 KB Clean + 1 KB Front Squat + 1 KB Hang Clean + 1 KB Push Jerk

*this complex must be completed on both arms before it’s counted as a rep.

Right+Left=1 rep

04282022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Close Grip Bench

3@65%, 3@70%, 4@75%, 2×3@80%

Pendlay Row

12×3@60%

Bench Press

8×3@70%

Pull Ups

8×8

Barbell Tricep Extension

8×8

Dumbbell Hammer Curl

8×8

OLYMPIC LIFTING

Zotts Press

5×2@80% or lighter

Hang Power Snatch

8×8@40%

High Hang Clean Shrugs

5×3@80% of Clean

Dead Stop Jerk Droves

5×3@80% of Jerk

Jerk Balance

5×2@80%

Pendlay Row

12×3@60%

DB Straight Arm Pull Over

8×8

04272022

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Day 3

Dead Lift

3@65%, 3@70%, 4@75%, 2×3@80%

Front Squat

12×3@60%

RDL

12×3@60%

Banded Leg Curls

8×8

Banded Leg Extensions

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

3 Empty Barbell Complex

3 Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Press+3 OHS+3 Snatch Balances+3 Zotts Presses

2 Power Snatches+1 Squat Snatch

1@40%

1@45%

1@50%

2@55%

3@60%

3@65%

3@70%

Snatch Singles

2@75%

2@80%

2@85%

2@90%

Front Squat

12×3@60%

042722

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Dumbbell Complex for load:

1 Devil Press + 2 Dbl DB Hang Snatches + 50ft DB Front Rack Carry

Metcon

Metcon (Time)

EMOM x 8

Odd mins: 8 Dbl DB S2OH + 8 Burpees

Even Mins: 8 Burpee Deadlifts

-rest 2 mins-

For Time:

21-15-9

Dbl DB S2OH

DB Burpee Deadlifts
Score=21-15-9 time