CrossFit Wig Wag – CrossFit
Metcon
Metcon (8 Rounds for calories)
EMOM x 24
Min 1: 45 DUs
Min 2: Max Machine Cals
Min 3: Max Rest
Keep track of your calories every round. Score=total cals.
03172022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Suicide Press
6 Shoulder Press into 12 Push Press
4 sets @ 60% of Shoulder Press
Barbell Row
Build to 90% and complete 2 reps
Barbell Floor Press
8×8
Single Dumbbell Row
8×8
High Hang Muscle Clean into Press
8×8@40% of Shoulder Press
Barbell Tricep Extensions
8×8
OLYMPIC LIFTING
Day 4
High Hang Clean Shrugs
5×3@85%
Zotts Press
8×8@42.5%
(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)
Jerk Dips
5×3@80%
Barbell Row
Build to 90% and complete 2 reps
Woo Flies
3×10
Dumbbell Pull Over
8×8
031622
CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press
You have 10 mins to build to a heavy single for today.
Push Press
Immediately following the shoulder press, you will have another 10 mins to find a heavy single push press.
Metcon
Metcon (2 Rounds for reps)
AMRAP x 6
10 T2B
10 Dbl DB S2OH
-rest 1 min-
AMRAP x 6
10 T2B
10 Dbl DB Deadlifts
03162022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
6 Sumo Dead Lifts @ 60% into 12 Dead Lifts
Front Squat
Build to 90% for 2 reps
Good Morning
3×12@60%
Back Rack Reverse Lunge
8×8
Banded Leg Curl
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses
3 Push Presses+Jerk
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
3@80%
2@85%
1@90%
Dead Lift
Build to 70% of your deadlift for 5 reps
Core:
3×10 Evil Wheels
031522
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
400m Run
40 Ski Cals
40 OH Squats
300m Run
30 Ski Cals
30 OH Squats
200m Run
20 Ski Cals
20 OH Squats
100m Run
10 Ski Cals
10 OH Squats
Bike cals: 28/21/14/7
Time cap:25 mins
CrossFit Wig Wag 