CrossFit Wig Wag – CrossFit
Metcon
“It’s A Trap” (5 Rounds for calories)
5 Rounds:
Every 5:00
:30 Max Calorie Assault Bike
020922
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Suicide Squats Week 4
4 Sets
5 Front Squats
10 Back Squats
Load=62.5% of 1RM Front Squat
Metcon
Metcon (AMRAP – Reps)
Ladder x 15
10-20-30-40-50…
KB Swings
5-10-15-20-25…
Wall Balls
Increase KBS by 10 and WB by 5 until time runs out.
02092022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Build to a 1 rep Sumo DeadLift
Banded Leg Curls
8×8
Good Mornings
10×3@65%
Dumbbell Farmers Carry Lunges
8×8(4 each leg for a set)
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
2 Push Presses+Jerk
(%’s off Push Press)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
3@60%
3@65%
3@70%
Dead Lift
10@40%
10@95% of 40%
10@90% of 40%
02082022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 2
Build to a 1 rep Pin Press
DumbBell Side Delt Raises
8×8
DumbBell Shoulder Raises
8×8
DumbBell Reverse Shoulder Fly
8×8
DumbBell Tricep Ext
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip BootLeg Squats+3 Pos. Clean Grip DL+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
Clean from 1″+Clean from Low Hang+Clean from Hang
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Clean Singles
3@60%
3@65%
3@70%
Shoulder Press
10@40%
10@95% of 40%
10@90% of 40%
Core:
5×10 GHD Sit Ups
2822
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time
8 Rounds
24 OAA Dumbbell Hang Cleans
24 Dumbbell Step Ups
48 Double Unders
Time Cap 35 minutes
CrossFit Wig Wag 