CrossFit Wig Wag

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 5 Day 4

Build to a 3 rep Dead Lift

Front Squat

10×3@65%

Back Rack Lunge

10×3@65% (each leg)

Rack Pulls

8×8@45%

Banded Leg Ext

8×8

Reverse Hypers

3×10-15

Deadlift

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

Hang Clean + Hang Clean + Jerk

Metcon

Metcon (Time)

For Time:

Buy In: 30 Power Cleans

21-15-9

Burpees over the Bar

Power Snatches

Buy Out: 30 Push Jerks
Pick a weight that you can do both the cleans,snatches, and jerks with.

time cap: 18 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 5 Day 3

Build to a 3 rep Close Grip Bench Press

Barbell Row

10×3@65%

Barbell Floor Press

10×3@65% of Bench

Single Arm DB Row

8×8

Ring Dips

8×8

Wide Grip Pull Ups

8×8

Banded Tricep Extension

8×8

Close Grip Bench Press

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 5 Day 2

Build to a 3 rep Back Squat

Sumo Dead Lift

10×3@65%

Good Morning

3×10@65%

Split Squat

8×8

Banded Leg Curl

8×8

Reverse Hypers

3×10-15

Back Squat

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35

30 Ski Cals

30 OAA Devil Presses

-rest 2 mins-

40 Ski Cals

40 T2B

-rest 2 mins-

50 Ski Cals

50 OA Overhead Lunges
Bike Cals:

21-28-35