Month: May 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

OLY

3 Empty Barbell Complexes

3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Snatches+3 OHS+3 BTN Presses+3 Snatch Balances+3 Zotts Presses

Barski Snatch (3 High Hang Snatches)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

High Hang Snatch Singles

3@75%

2@80%

2@85%

1@90%

Front Squat

12×3@60%

Barbell Good Mornings

3×12@60% 100

Powerlifting

Back Squat

2@70%, 3@75%, 3@80%, 2×2@85%

Sumo DL

8×3@70%

Back Rack Forward Lunge

8×8 (4 reps per leg)

Good Morning

3×8@70%

Banded Leg Curl

8×8

Reverse Hypers

5×10

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat (3-3-3-3-3)

Build to 80-85% and complete all 5 sets at that weight.

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Wall Walks

10 Overhead Lunges

200m Run
Time cap: 18 mins

CrossFit Wig Wag – CrossFit

Happy 40th Caleb Jones

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Weightlifting

Bench Press (5-5-3-3-2-1)

Complete each set and record your heavy single.

“No one at the bar cares about your abs. They care about how much you bench.” -Book of Jones 5:40

Metcon

Metcon (Time)

EMOM x 9

Min 1: 3 Tempo Barbell Curls

Min 2: 3 Tempo Front Squats

Min 3: 3 Tempo DB Skull Crushers

-into-

6 Rounds

6 Barbell Curls

6 Front Squats

6 DB Skull Crushers
Tempo-3 seconds up + 3 seconds down

Time cap: 15 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (4 Rounds for reps)

Max Reps Each Station x 4

A) Row Cals

B) Burpee Box Jumps

C) Bike Cals

D) Burpees to a Target

E) Ski Erg Cals

F) Rest
Accumulate reps throughout each 1 min station and record a total rep count at the end of each round.

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Close Grip Bench Press

3@65%, 3@70%, 4@75%, 2×3@80%

Pendlay Row

10×3@65%

Pin Press

10×3@65%

Chin Ups

8×8

Banded Lat Pull Down

8×8

Banded Hammer Curl

8×8

Dumbbell Tricep Ext

8×8

OLYMPIC LIFTING

Zotts Press

5×2@80% or lighter

Hang Power Snatch

8×8@40%

Snatch Grip DL

5×3@80% of Snatch

Jerk Dip and Drives w/3 sec. Pause in Dip

5×3@80% of Jerk

Jerk Balance

5×2@80%

Barbell Row

8×3@70%