CrossFit Wig Wag – CrossFit
Metcon
Metcon (5 Rounds for reps)
Each Station for Max Reps x 5
1)Ski Erg Cals
2)D ball over Shoulder
3)Ass Bike Cals
4)DB Lungesters
-rest 1 min-
Accumulate reps at each station. (You will have 5 scores)
11042021
CrossFit Wig Wag – Weightlifting
Weightlifting
Build to a heavy Clean for the day.
DeLod your bar to 60%
**complete 2 3 position cleans every 90 seconds for 5 rounds**
110321
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS
Metcon
Metcon (3 Rounds for reps)
Each Round for Reps:
AMRAP x 5
10 KB Swings
5 OHS
-rest 1 min-
AMRAP x 7
15 KB Swings
7 OHS
-rest 1 min-
AMRAP x 5
10 KB Swings
5 OHS
11032021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 9 DAY 3
Rack Pull
8×8@50% of DL
Barbell Floor Press
8×8@50% of Bench
Split Stance Good Morning
8×8@50% of Good Morning
DB Clean and Press
8×8
Single Leg GHD Back Extension
8×8
Barbell JM Press
8×8
Kneeling Single Arm Landmine Press
8×8
Push Up to Renegade Row
8×8
OLYMPIC
WEEK 3 DAY 3
5×3 Empty Barbell Full Grip Front Squats
Front Rack Zotts Press work
5×3
*If you cannot perform a Front Rack Zotts Press, set something up that would replicate the height you would be in for a squt and press from that position*
2 Muscle Cleans+2 1 1/4 Front Squats
5 complexes@70% of Muscle Clean
Tempo Clean Grip DL w/3 sec. pauses @ 1″, Low Hang, Hang into fast stand then do 3 RDL’s
5@70% of Clean
Double DB Hang Power Clean
8×5
*focus here is to get the DB’s high up on your shoulder and bringing your elbows up nice and high.*
110221
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
10 Rounds
4 DB OAA Hang Cleans
8 C2B Pull Ups
12 DB OA S2OH
16 DUs
Time cap:40 mins
CrossFit Wig Wag 