CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press (10-8-6-4-2)
Metcon
Metcon (Time)
For Time:
3 Rounds
40/30 Cal Row
30 Box Jump Overs
20 OA DB S2OH
Time cap: 18 mins
Bike:28/21
06272022
CrossFit Wig Wag – Weightlifting
Weightlifting
PowerLifting
Back Squat
5@45, 5@50, 5@55%, 5@60%, 5@65%
Shoulder Press
5@45, 5@50, 5@55%, 5@60%, 5@65%
DeadLift
10×3@65%
Dumbbell Bench Press
8×8
Barbell Box Step Ups
8×8
Dumbbell Tricep Extension
8×8
OlympicLifting
3 Empty Barbell Complexes
3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses
Snatch (Power or Squat)
10×3@65%
Snatch Balances
Build to a 1 rep in 5 lifts
Zotts Press
5×3@65%
Deficit Snatch Grip DL
3×5@65%
Front Squat
5@45, 5@50, 5@55%, 5@60%, 5@65%
062422
CrossFit Wig Wag – CrossFit
Weightlifting
Back Rack Lunge
Build to a set of 6. 3/3 R/L
Metcon
Metcon (Time)
For Time:
2 Rounds
60 DUs
10 Front Squats
60 DUs
8 Front Squats
40 DUs
6 Front Squats
40 DUs
4 Front Squats
20 DUs
2 Front Squats
Time cap: 15
Light barbell. Move fast.
062322
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
200m Run
20 Ab Mat Sit Ups
10 Wall Walks
062222
CrossFit Wig Wag – CrossFit
Weightlifting
Overhead Squat
Build to a set of 5.
Metcon
Metcon (4 Rounds for time)
Every 2:30 x 4
8 Power Snatches
8 Burpees to a target
4 Squat Snatches
4 Burpee Box Jumps
Score is your time each round.
Pick a weight you can touch and go the barbell.
CrossFit Wig Wag 