CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time
2 Rounds
1000/800m Ski
25 Dbl DB/KB Burpee Deadlifts
50 OAA DB/KB Clean & Jerk
25 Dbl DB/KB Burpee Deadlifts
-rest 3 mins between rounds-
Time cap:35 mins
09142021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 2 DAY 2
Dead Lift
8×8@40%
Bench Press
8×8@40%
Dumbbell Step Ups
8×8
Alternating DB Overhead Press
8×8
*4 each arm for a set*
Weighted GHD Hip Extension
8×8
DB/KB Floor Press
8×8
Overhead DB Tricep Extension
8×8
DB Reverse Fly
8×8
OLYMPIC LIFTING
WEEK 1 DAY 2
Strength Day
Front Squat
12×3@60%
Shoulder Press
12×3@60%
Dead Lift
12×3@60%
3 Max Effort Double DB/KB Overhead Holds
Single Leg KB/DB RDL
5×5
Accumulate 5 minutes holding a DBall or Sandbag in a bear hug style hold
091321
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Snatch Complex:
1 Squat Snatch + 1 Hang Snatch + 1 OH Squat
Metcon
Metcon (No Measure)
E2MOM x 4 (8 mins total)
5 Squat Snatches
10 Pull Ups
-into-
E2MOM x 4 (8 mins total)
5 Power Snatches
10 Chest 2 Bar Pull Ups
09132021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 2 DAY 1
Front Squat
8×8@40%
Hang Power Clean
8×8@40%
Pull Ups
8×8
*Same as last week use the same level bands that you did last week to keep these sets unbroken.*
DB Weighted Step Ups
8×8
Single Arm DB Row
8×8
Barbell Reverse Curl
8×8
DB Preacher Curl
8×8
*Set up using the GHD’s or Incline bench.*
Weightlifting
OLYMPIC CYCLE
Week 1 – Lift Off
2 Empty Barbell Complexes
3 Snatch Grip RDL’s+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 OHS
Complex
Snatch Grip DL to 1″ and pause then to low hang and pause then to hang for a hang snatch, then drop the bar and do a full snatch.
**Build to a heavy complex for the day**
Deload the bar to 60% of your heaviest complex and complete 10 complexes at that percentage
Tempo Snatch Grip DL
3×1@100% of Snatch
10 sec. up 10 sec. down
Scap Angels
3×10
CrossFit Wig Wag 