CrossFit Wig Wag – CrossFit
Happy birthday Coach Court!
Metcon
Metcon (Calories)
AMRAP x 24
Max Machine Cals
Min 0:00-3 Box Jumps
Min 3:00-6 Box Jumps
*Increase by 3 reps every 3 mins.
04142022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Suicide Press
4 Pin Press into 8 Shoulder Press
4 sets @ 67.5% of Pin Press
Barbell Row
5@60%, 5@65%, 3×5@70%
Arnold Press
8×8
Wide Grip Pull Ups
8×8
Barbell Floor Press
8×8
Banded Tricep Extensions
8×8
Barbell Curl
8×8
OLYMPIC LIFTING
Day 4
Hang Power Snatch
8×8@42.5%
Snatch Grip DL
5×5@70% of Snatch
Jerk Pos. Jerk
5×3@70%
**if you do not have any numbers on this, build to a 3 rep**
Pendlay Row
10×3@65%
Dumbbell Straight Arm Pull Over
8×8
041322
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Build to a TnG tempo 3 rep.
Tempo=5 secs up
Metcon
Metcon (5 Rounds for reps)
5 Rounds
2:00 on/1:00 off
20 OA DB Thrusters (10/10)
10 OAA DB Snatches
Max Wall Walks
04132022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
4 Sumo Dead Lifts @ 70% into 8 Dead Lifts
Front Squat
3@60%, 5@65%, 3×5@70%
Good Morning
3×10@65%
Pistols
8×8
**Modify if needed**
Banded Leg Extensions
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
Snatch Grip
3 Boot Strap Squats+3 RDLs+Low Hang Muscle Snatches+3 BTN Presses+3 Snatch Balances+3 Zotts Presses
YoYo Snatch
(Lower down to Low Hang Position, Stand Fast, lower back down to Low Hang Position, Stand Fast, then do a Low Hang Snatch)
1@40%
2@50%
2@55%
3@60%
3@65%
3@70%
Low Hang Snatch Singles
2@75%
3@80%
2@85%
1@90%
Sumo Dead Lift
10×3@65%
Core:
3×10 Evil Wheels
041222
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35
15 KB Swings
10 Chest to Bar Pull Ups
5 Push Jerks (~65-70%)
10 Bar Facing Burpees
15 Goblet Squats
400m Run
400m=2 reps. Each 200m is a rep
CrossFit Wig Wag 