05262022

CrossFit Wig Wag – Weightlifting

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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

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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

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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

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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