05242022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Pin Press

10@45%, 8@55%, 6@65%

Pendlay Row

10@45%, 8@55%, 6@65%

Close Grip Bench Press

10×3@65%

Double Dumbbell Row

8×8

Alternating Dumbbell Press

8×8(8 reps per arm)

Barbell Tricep Extension

8×8

Barbell Curls

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Cleans+3 Front SquatsS+3 Shoulder Presses+3 Close Grip OHS+3 Tall Cleans+3 Front Rack Zotts Presses

Barski Clean (3 High Hang Cleans)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

High Hang Clean Singles

3@75%

2@80%

2@85%

1@90%

Shoulder Press

8×3@70%

Good Mornings

3×8@70%

052422

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

50/35 Ass Bike Cals

50 Dbl DB S2OH

50 Deadlifts

-100m DB Farmers Carry-

30/21 Ass Bike Cals

30 Dbl DB S2OH

30 Cleans

-100m DB Farmers Carry

10/7 Ass Bike Cals

10 Dbl DB S2OH

10 Front Rack Lunges

-100m DB Farmers Carry
Decrease weight on your barbell each round.

Row/ski:

65/45

40/27

13/9

05232022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Back Squat

10@45%, 8@55%, 6@65%

Sumo Dead Lift

10×3@65%

Good Morning

3×10@65%

Empty Barbell Box Step Ups

8×8 (4 reps per leg in a set)

Banded Leg Curls

8×8

Reverse Hypers

5×10

Olympic Lifting

Power Snatch

10×3@70%

Squat Snatch

10×2@70%

Zotts Press

5×2@80%

Front Squats

8×3@70%

052322

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a set of 3

Once you get to 75%, you must start completing all 3 reps and can only increase weight by 5-10lbs.

Metcon

Metcon (Time)

For Time:

10 Rounds

8 T2B

6 Thrusters

4 Burpees over the Bar
Time cap: 12 mins