CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Complex for load:
1 Power Clean + 1 Push Press
Metcon
Metcon (Time)
For Time:
Buy In: 100 DUs
15-12-9-6-3
Hang Cleans
Box Jump Overs
Buy Out: 100 DUs
Time cap: 15
05262022
CrossFit Wig Wag – Weightlifting
Weightlifting
Power Lifting
Bench Press
10@45%, 8@55%, 6@65%
Barbell Row
10×3@65%
Shoulder Press
10×3@65%
Pull Ups
8×8
Dumbbell Incline Press
8×8
Dumbbell Concentration Curl
8×8
Dumbbell Tricep Ext
8×8
Olympic Lifting
Front Rack Zotts Press
5×2@80% or lighter
High Hang Clean Shrugs
5×3@80% of Clean
Jerk Balance
5×2@80%
Dead Stop Jerk Drives
5×2@80% of Jerk
Barbell Row
8×3@70%
052622
CrossFit Wig Wag – CrossFit
Metcon
Metcon (2 Rounds for time)
With a continuous running clock
0:00-4:00
500m Row
4:00-7:30
500m Row
7:30-10:30
500m Row
10:30-13:00
500m Row
13:00-15:00
500m Row for time
-rest 5 mins and repeat on another machine-
Bike Cals:30/25
2 scores for today. Last interval time only.
05252022
CrossFit Wig Wag – Weightlifting
Weightlifting
Power Lifting
Dead Lift
10@45%, 8@55%, 6@65%
Front Squat
10×3@65%
RDL
3×10@65%
Double Dumbbell Farmers Carry Lunge
8×8 (8reps/leg for a set)
Banded Leg Curl
8×8
Reverse Hypers
5×10
Olympic Lifting
3 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Front Squats+3 Push Jerk Balances+3 Jerk Balances+3 Close Grip OHS
Push Press
5×3@60%
1×3@65%
Push Jerk
5×3@70%
1×3@75%
Split Jerk
5×2@80%
1×2@85%
Dead Lift
8×3@70%
Reverse Hypers
3×10
052522
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
EMOM x 12
Odd Mins: 1 Snatch
Even Mins: 1 Hang Snatch
Weight will be the same for both lifts and all 12 mins.
Weight goal~ 80-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18
9 HSPU
18 DB Hang Snatches
27 Goblet Squats
CrossFit Wig Wag 