CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35
15 KB Swings
10 Chest to Bar Pull Ups
5 Push Jerks (~65-70%)
10 Bar Facing Burpees
15 Goblet Squats
400m Run
400m=2 reps. Each 200m is a rep
04112022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 1
Suicide Bench
4 Close Grip Bench into 8 Bench Presses
4 sets @ 70% of Close Grip Bench
Back Squat
3@60%, 5@65%, 3×5@70%
Incline Barbell Press
10×3@65%
Barbell Lunge
8×8
Dips (Ring, Box, or Bench)
8×8
Banded Leg Curl
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
3 Front Squats+3 Shoulder Press+3 Push Press+3 Jerk Balances+1 Jerk Pos. Press+1 BTN Jerk Pos. Press+1 Jerk Pos. Press+1 BTN Jerk Pos. Press
Build to a Heavy Low Hang Snatch Single
Build to a Heavy Pause Jerk
**3 sec. pause in the bottom of the dip straight into a jerk**
Dip Position Hold
1@Heaviest Jerk of the day
1@The half way weight to your 1RM Jerk
1@100% of Jerk
**You will dip and hold that position for 30 seconds, once 30 seconds is up stand fast.**
Jerk Balance
5×3@70%
Back Squat
10×3@65%
Core:
3 Rounds
10 Weighted Plank Pull Throughs
041122
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
1 Clean + 1 Front Squat + 1 Squat Clean
Metcon
Metcon (Time)
For Time:
10 Pistols
20 Double Unders
5 Cleans
20 Pistols
40 Double Unders
10 Cleans
30 Pistols
60 Double Unders
15 Cleans
40 Pistols
80 Double Unders
20 Cleans
time cap: 18 mins
If you are an efficient pistoler than choose a moderate weight for the cleans.
If you are not then go lighter and move as fast as possible.
040922
040822
CrossFit Wig Wag – CrossFit
Weightlifting
Close Grip Bench Press
Take 10 mins to build to a set of 3.
Bench Press
Take 10 mins to build to a 3 rep
Metcon
Metcon (4 Rounds for reps)
Max Reps per Station x 4
Station 1: Max Ski Erg Cals
Station 2: Max DB Bench Presses
Station 3: Max Banded Tricep Extensions
Station 4: Rest
Fight gone bad style.
Accumulate reps until you get to your rest station.
CrossFit Wig Wag 