CrossFit Wig Wag – CrossFit
Happy Birthday DIC!
Weightlifting
Power Snatch
Build to a 3 rep. Consecutive.
Metcon
Metcon (Time)
For Time:
7 Rounds
7 T2B
8 Wall Balls
33 DUs
Time cap: 15 mins
07072022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 3
Dead Lift
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Shoulder Press
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Back Squat
8×3@70%
RDL
8×3@70%
Body weight split squats
8×8 (4reps/leg for a set)
Reverse Hypers
5×10
Day 3
Olympic Lifting
3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses
Jerk
10×3@70%
Dead Stop Jerk Drives
3×3@70%
Push Press
3×3@70%
Jerk Balance
3×3@70%
Sumo Dead Lift
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
070722
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
1 mile Run
25 Burpees to a target
25 Rower Cals
25 Burpee Box Jumps
1 mile Run
Time cap: 35 mins
Bike Cals:17
07062022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Pin Press
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Pendlay Row
5@50, 5@55%, 5@60%, 5@65%, 5@70%
Floor Press
8×3@70%
Double DB Row
8×8
Banded Tricep Extension
8×8
DB Preacher Curls
8×8
Olympic Lifting
3 Empty Barbell Complexes
3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press
Clean (Power or Squat)
10×3@70%
Muscle Clean
3×5@70%
High Hang Cling Shrugs
3×5@70% of Clean
Tall Clean
3×3@70%
Pendlay Row
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
070622
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Complex for Load:
3 Deadlifts + 2 Hang Cleans + 1 Shoulder 2 Overhead
Metcon
Metcon (3 Rounds for calories)
AMRAP x 6
60 Deadlifts
Max Ass Bike Cals
-into-
AMRAP x 6
45 Hang Cleans
Max Ass Bike Cals
-into-
AMRAP x 6
30 S2OH
Max Ass Bike Cals
CrossFit Wig Wag 