CrossFit Wig Wag – Weightlifting
Weightlifting
RDL
8×8@40%
DB Bench Press
8×8@40%
Alt. Back Rack Lunge (4 each leg)
8×8@40%
GHD Back Extension
8×8
Dumbbell Side Delt Raises
8×8
Behind the Head DB Tricep Extension
8×8
DB Chest Flys
8×8
072921
CrossFit Wig Wag – CrossFit
Metcon
Metcon (2 Rounds for reps)
AMRAP x 15
30 Rower Cals
200m Run
100m Back Rack Carry
-rest 3 mins-
AMRAP x 15
30 Rower Cals
200m Run
100m Front Rack Carry
1 cal=1 rep
100m=1 rep
Bike-20 Cals
07282021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+3 Lunging Jerk Balances
Jerk Balance
5×2@70% of Jerk Balance
Push Press+Push Press+Jerk
5 complexes @ 75% of Push Press
Jerk
5×2@80%
Back Squat
8×8@40%
Barbell Row
8×8@40%
Double DB High Pull
8×8
072821
CrossFit Wig Wag – CrossFit
Weightlifting
1 RM Bench Press (Total Weight)
Bench Press (1 Rep Max)
Metcon
Metcon (Time)
DB Linda
For Time
10-9-8-7-6-5-4-3-2-1
DB Deadlifts
DB S2OH
DB Cleans
07272021
CrossFit Wig Wag – Weightlifting
Weightlifting
2 Empty Barbell Complexes
3 Snatch Grip DL+3 Pos. Snatch+3 OHS
Hang Muscle Snatch+OHS
5@70% of Muscle Snatch
Hang Snatch
10@75%
Snatch
5×2@80%
Snatch Grip DL
5×2@100% of Snatch
Sumo Dead Lift
8×8@40%
BTN Snatch Grip Push Press or Shoulder Press
8×8@40%
CrossFit Wig Wag 