CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
Every 12:00 x 4
A) 1000m/800m Row + 300 DUs
B) 1000m/800m Row + 60 Burpees
Alternate between sections A & B. (2 Rounds of each)
Score= Slowest round
02162022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Dead Lift
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Front Squat
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
**Dont do this if you did Suicide Squats today**
RDL’s
3×12@60%
Back Rack Lunge
12×3@60% (each leg)
Banded Leg Curls
8×8
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
Dip w/3 sec. Pause+Dip w/no pause+Jerk
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
2@70%
1@75%
2@80%
1@85%
1@90%
Dead Lift
10@40%+5#’s
10@95% of 40%+5#’s
10@90% of 40%+5#’s
Core:
3 Rounds
10 V-Sits
10 Wind Shield Wipers (10 each way)
021622
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Suicide Squats Week 5
4 Sets
5 Front Squats
10 Back Squats
Load=65% 1RM FS
Metcon
Metcon (Time)
For Time
Buy In:
50 Pistols
50 T2B
-immediately into-
10 Cleans (155/105)
8 Cleans (185/125)
6 Cleans (205/155)
4 Cleans (225/175)
2 Cleans (265/205)
Time cap: 18 mins
If you max out at a weight with time left on the clock, return to your last successful weight and AMRAP that weight until time runs out. Your score will be the time cap.
Modified load:
75/55
95/65
125/85
155/105
185/125
02152022
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 2
Shoulder Press
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Barbell Row
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Back Rack Lunge
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Dumbbell Arnold Press
8×8
DB Side Delt raise+DB front raise
8×8
Barbell Tricep Ext
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip BootLeg Squats+3 Pos. Clean Grip DL+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
Muscle Clean+Hang Power Clean+High Hang Squat Clean
(%’s based of Muscle Clean)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Clean Singles
2@70%
1@75%
2@80%
1@85%
1@90%
Shoulder Press
10@40%+5#’s
10@95% of 40%+#5’s
10@90% of 40%+5#’s
Core:
3 Rounds
20 Weighted Russian Twists
10/10 Weighted Side Bends
021522
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Part A.
AMRAP x 15
18 OA DB Thrusters
12 OAA Devil Presses
9/6 AssBike Cals
12 OA DB S2OH
18 OA DB Front Squats
2 min rest before Part B below.
Metcon (Time)
Part B.
For Time:
36 OA DB Thrusters
24 OAA Devil Presses
18/12 Ass Bike Cals
24 OA DB S2OH
36 OA DB Front Squats
Time cap: 15 mins
CrossFit Wig Wag 