Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 10

8 sec Tempo Snatch Grip Deadlift + 1 Hang Snatch + 1 Overhead Squat

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 3 Day 3

Tempo DL (5 up 5 down)

8×2@50%

DB Forward Lunge

8×8 (each leg)

Good Morning

3×10@50%

Single Leg RDL

3×10 each leg

Banded Leg Extension

8×8

Reverse Hypers

3×10-15

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

30 DUs

20 OA DB Shoulder 2 Overhead

1 Wall Walk*

-1:30 rest after each round-
*Add 1 wall walk every round

You will use 1 DB for the S2OH and do 10R/10L.

Score=rounds and reps.

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 3 Day 2

5 sec. tempo Shoulder Press

8×2@50%

*fast up, 5 sec. down*

8 Barbell Rows+8 Reverse Grip Barbell Rows

5 complexes @40% of Barbell Row

Single Arm Kneeling DB Shoulder Press

8×8 each arm

Banded Face Pulls

8×8

Side Delt Raises

8×8

DB Reverse Flys

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean

With a 15 min running clock, build to a 3 rep.

Hang Clean

In 6 mins, find a single hang clean. Goal is to hit your 3 rep from above.

Metcon

Metcon (Time)

For Time:

4 Rounds

8 Hang Squat Cleans

24 Wall Balls
Load should be ~60-70% of your single rep from the strength portion.

Time cap: 12 mins