Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to a TnG tempo 3 rep.

Tempo=5 seconds down

*compare to 4/13 tempo DL

Metcon

Metcon (Time)

For Time:

4 Rounds

4 Deadlifts

400m Run
Time cap: 12 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Shoulder Press

3@65%, 3@70%, 4@75%, 2×3@80%

Barbell Row

3@65%, 3@70%, 4@75%, 2×3@80%

Bench Press

10×3@65%

Single Arm Dumbbell Row

8×8 (8 reps/arm)

Dumbbell Arnold Press

8×8

Banded Tricep Extension

8×8

Alternating Dumbbell Curls

8×8 (8 reps per arm)

OLYMPIC LIFTING

3 Empty Barbell Complex Clean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 Pos. Muscle Clean+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

Build to a 3 rep Clean

Front Rack Zotts Press

5×2@80% or Lighter

High Hang Clean Shrugs

5×3@80% of Clean

Hang Power Cleam

8×8@40%

Shoulder Press

8×3@70%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

15 Ass Bike Cals

10 Clean & Jerks

5 Wall Balls
*Add 5 reps to the wall balls every round

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Complex:

1 Hang Snatch + 1 Overhead Squat + 1 Hang Snatch

Metcon

Metcon (8 Rounds for reps)

8 Rounds:

1:00 on/1:00 off

7 Pull Ups

7 Overhead Squats

Max DUs
If you cannot complete these movements in a minute, decrease the reps.

Score= DUs every round

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Front Squat

3@65%, 3@70%, 4@75%, 2×3@80%

DL

10×3@65%

Split Squats

8×8

Good Morning

3×10@65%

Banded Leg Extension

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

3 Empty Barbell Complex

3 Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Press+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch

1×2@40%

1×2@50%

5×3@60%

1×2@65%

5×3@70%

1×2@75%

1×2@80%

5×2@85%

Front Squat

8×3@70%