071322
CrossFit Wig Wag – CrossFit
Weightlifting
Push Press (5-3-1-1-3-5)
Concept here is to use the first 5-3-1 as a warm up then 1-3 should begin to acclimate you for a 5 rep attempt at a higher percentage.
Metcon
Metcon (Weight)
EMOM x 10
First 30s: Max Bar Facing Burpees
Second 30s: 1 Clean & Jerk
You should attempt to add weight every round. Finishing with a heavy single.
07122022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Shoulder Press
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
Barbell Row
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
Close Grip Bench Press
12×3@60%
Reverse Grip Row
8×8
Dumbbell Rolling Tricep Extension
8×8
Barbell Curls
8×8
Day 2
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
Clean (Power or Squat)
10×3@75%
1/4 Front Squats
3×3@75% of Clean
Tall Clean
3×3@75%
Front Rack Zotts Press
3×3@75% or lighter
Barbell Row
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
071222
CrossFit Wig Wag – CrossFit
Metcon
Metcon (4 Rounds for reps)
Every 6:00 x 4
80 Double Unders
30 Wall Balls
15 (2)DB Box Step Overs
Max Strict Pull Ups
Score is pull ups every round
07112022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Back Squat
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
Shoulder Press
4@55%, 4@60%, 4@65%, 4@70%
RDL
3×12@60%
Single Arm Double KB Press
8×8
(While you are pressing with 1 arm keep the other KB in the front rack Pos.)
Double DB Box Step Ups
8×8@40% (8 reps per leg)
Banded Tricep Extension
8×8
Olympic Lifting
Day 1 accessory
3 Empty Barbell Complexes
3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses
Snatch (Power or Squat)
10×3@75%
Tempo Snatch Grip Snatch Pulls
3×3@75% of Snatch
Snatch Grip DL
5×3@75% of 1 RM Snatch Grip DL
Muscle Snatch
3×3@75% of Muscle Snatch
Back Squat
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
CrossFit Wig Wag 