CrossFit Wig Wag – CrossFit
Happy 30th Holy Coach!
Weightlifting
Clean
Build to a 3 rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12
30 DUs
30 Cleans
30 Bar Facing Burpees
11302021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWER LIFTING
Bench Press
Build to a heavy 5 Rep
Barbell Row
12×3@60%
Close Grip Bench
12×3@60%
Banded Face Pull
8×8
Dips (box, ring, bench)
8×8
Barbell Curl
8×8
DB Tricep Ext.
8×8
OLYMPIC LIFTING
BTN Split Jerk+Split Jerk
Build to a moderate complex, focus on foot work.
Front Squat
10×3@65%
Heavy Jerk Dips
3@100%
3@100%+10#’s
2×3@100%+20#’s
Shoulder Press
10×3@65%
Single Arm DB Row
8×8
113021
CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 27
55 Deadlifts
55 Wall Balls
55 Box Jumps
55 Dbl DB Push Presses
11292021
CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Back Squat
Build to a heavy 5 rep for today
Shoulder Press
12×3@60%
RDL
3×12@60%
Side Delt Raises
8×8
Weighted Box Step Ups
8×8
Banded Leg Ext.
8×8
Reverse Hypers
3×10-15
OLYMPIC
WEEK 2 DAY 1
3 Empty Barbell Complex
3 Full Grip Front Squats+3 Jerk Balances+3 Shoulder Presses
Build to a heavy complex of:
2 Push Presses+Jerk
De-Load bar to 65% of complex and complete 5@65%, 3@70%, 2@75% of heaviest complex
Barbell Row
12×3@60%
Barbell Tricep Ext
8×8
112921
CrossFit Wig Wag – CrossFit
Weightlifting
Overhead Squat
Build to a 5 rep.
Metcon
Metcon (Time)
Every 3 mins x 5
20/15 Row Cal
10 Pull Ups
5 Snatches
Score=slowest round
Your snatch weight will depend on how efficient you are on the machines and rig. If you cannot maintain a good pace on these 2 movements then pick a weight you can easily knock out 5 reps.
If you are efficient, go a little heavier than “light” but make sure you can handle it on rounds 3/4/5.
Bike cals-15/12
CrossFit Wig Wag 