CrossFit Wig Wag – CrossFit
Weightlifting
1RM Thruster (Total Weight)
Thruster (1 Rep Max)
Metcon
Metcon (Time)
“Deficit Diane”
For Time:
21-15-9
Deadlifts (225/155)
Deficit HSPU (4″/2″)
Time cap:15 min
06302022
CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Pendlay Row
5@45, 5@50, 5@55%, 5@60%, 5@65%
Barbell Floor Press
5@35%, 5@40%, 5@45%, 5@50%, 5@55%
**Go off 1RM Bench**
Sumo DL High Pull
10×3@65%
Double Dumbbell Shoulder Press
8×8
Dumbbell Concentration Curl
8×8
Dumbbell Tricep Ext
8×8
OlympicLifting
Dynamic Warm Up
8 Walking Lunges+8 Side Lunges+8 Worlds Greatest+8 Inch Worms+8 Pike Pos. Push Ups
10 min. Assault Bike ride at a casual pace
Barbell Warm Up
5 Boot Strap Squats+5 RDL’s+5 DL’s+5 Barbell Rows+5 Muscle Snatches+5 Muscle Cleans+5 Shoulder Press+5 Push Presses+5 Front Squats
Build to a Heavy Snatch for the Day then Build to a Heavy Clean and Jerk for the Day
063022
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
5 Rounds
500m Row
21 Burpees
400m Run
Time cap: 40 mins
06292022
CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Sumo Dead Lift
5@45, 5@50, 5@55%, 5@60%, 5@65%
Pin Press
5@45, 5@50, 5@55%, 5@60%, 5@65%
Front Squat
10×3@65%
Good Morning
10×3@65%
Back Rack Reverse Lunge
8×8 (4reps/leg for a set)
Reverse Hypers
5×10
OlympicLifting
3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses
Jerk
10×3@65%
Jerk Dip and Drives
3×5@65%
Jerk Balance
3×3@65%
Jerk Pos. Jerks
3×3@65%
Dead Lift
5@45%, 5@50%, 5@55%, 5@60%, 5@65%
062922
CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (5-5-5)
Build to75-80% and complete all sets at that weight.
Metcon
Metcon (4 Rounds for calories)
For Max Cals x 4
A) 6 DBall Over Shoulder
B) 12 DB Bench Press
C) Max Ski Erg Cals
D) Rest
CrossFit Wig Wag 