CrossFit Wig Wag – CrossFit
Weightlifting
1RM Deadlift (Total Weight)
Deadlift (1 Rep Max)
Metcon
Metcon (Time)
For Time:
150 Wall Balls
100 Box Jumps
50 Deadlifts
*Partition however you like
Time cap: 18 mins
12272021
CrossFit Wig Wag – Weightlifting
Weightlifting
Week 5 Day 1
Build to a 3 rep Shoulder Press
Pendlay Row
10×3@65%
Incline Bench
10×3@65%
Banded Face Pulls
8×8
DB Arnold Press
8×8
Hammer Curl
8×8
Barbell Tricep Ext
8×8
Shoulder Press
122421
CrossFit Wig Wag – CrossFit
Metcon
12 Days of Christmas (Time)
1 SDLHP 95/65
2 Thrusters
3 Power Cleans
4 Pistols
5 Power Snatches
6 Pull Ups
7 T2B
8 KB Swings 50/35
9 OH Squats
10 Double Unders
11 Burpees
12 OH Lunges
12232021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 4 Day 4
Build to a 3 rep Front Squat
Dead Lift
12×3@60%
Back Rack Lunge
12×3@60% (each leg)
Good Morning
8×8@45%
Banded Leg Curls
8×8
Single Leg RDL
8×8 (4/4 each leg)
122321
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
100/80 Rower Cals
-rest 4:00-
150/125 Rower Cals
-rest 4:00-
100/80 Rower Cals
Score= split time between your first 100/80 and last 100/80 Cals
Bike Cals:
70/56
105/88
70/56
CrossFit Wig Wag 