CrossFit Wig Wag – CrossFit
Weightlifting
Back Squat (3-3-3-3-3)
Build to 80-85% and complete all 5 sets at that weight.
Metcon
Metcon (Time)
For Time:
5 Rounds
5 Wall Walks
10 Overhead Lunges
200m Run
Time cap: 18 mins
050622
CrossFit Wig Wag – CrossFit
Happy 40th Caleb Jones
Weightlifting
Bench Press (5-5-3-3-2-1)
Complete each set and record your heavy single.
“No one at the bar cares about your abs. They care about how much you bench.” -Book of Jones 5:40
Metcon
Metcon (Time)
EMOM x 9
Min 1: 3 Tempo Barbell Curls
Min 2: 3 Tempo Front Squats
Min 3: 3 Tempo DB Skull Crushers
-into-
6 Rounds
6 Barbell Curls
6 Front Squats
6 DB Skull Crushers
Tempo-3 seconds up + 3 seconds down
Time cap: 15 mins
050522
CrossFit Wig Wag – CrossFit
Metcon
Metcon (4 Rounds for reps)
Max Reps Each Station x 4
A) Row Cals
B) Burpee Box Jumps
C) Bike Cals
D) Burpees to a Target
E) Ski Erg Cals
F) Rest
Accumulate reps throughout each 1 min station and record a total rep count at the end of each round.
05052022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Close Grip Bench Press
3@65%, 3@70%, 4@75%, 2×3@80%
Pendlay Row
10×3@65%
Pin Press
10×3@65%
Chin Ups
8×8
Banded Lat Pull Down
8×8
Banded Hammer Curl
8×8
Dumbbell Tricep Ext
8×8
OLYMPIC LIFTING
Zotts Press
5×2@80% or lighter
Hang Power Snatch
8×8@40%
Snatch Grip DL
5×3@80% of Snatch
Jerk Dip and Drives w/3 sec. Pause in Dip
5×3@80% of Jerk
Jerk Balance
5×2@80%
Barbell Row
8×3@70%
050422
CrossFit Wig Wag – CrossFit
Weightlifting
Deadlift
Build to a TnG tempo 3 rep.
Tempo=5 seconds down
*compare to 4/13 tempo DL
Metcon
Metcon (Time)
For Time:
4 Rounds
4 Deadlifts
400m Run
Time cap: 12 mins
CrossFit Wig Wag 