CrossFit Wig Wag

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

10 Rounds

4 DB OAA Hang Cleans

8 C2B Pull Ups

12 DB OA S2OH

16 DUs
Time cap:40 mins

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 9 DAY 1

Deficit DeadLift

8×8@50%

Close Grip Bench

8×8@50%

Double DB Front Rack Lunge

8×8

Seated Pin Press

8×8@50%

GHD Back Extension

8×8

DB curl to OverHead Press

8×8

Double DB Rolling Tricep Extension

8×8

DB Fly to Press

8×8

OLYMPIC

WEEK 3 DAY 1

3 Empty Barbell Complex

3 Dip and Shrugs+3 High Hang Muscle Cleans+3 Tall Cleans

Build to a heavy complex of:

Tempo Clean Grip DL to Hang Pos., pause for 2 sec. into a Hang Clean Pull+Hang Clean+Clean

Download bar to 70% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

Scalp Angels

3×10

CrossFit Wig Wag – CrossFit

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Weightlifting

1 RM Back Squat (Total Weight)

Back Squat (1 Rep Max)

Metcon

Metcon (Time)

For Time:

5 Rounds

10 Deadlifts

10 Back Squats

10 High Box Jumps
Time cap: 15 mins

Load should be moderate but it must be cleaned from the ground.

CrossFit Wig Wag – CrossFit

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Weightlifting

Shoulder Press

Build to a 2 rep.

Metcon

Metcon (Time)

For Time:

75 Barbell Shoulder Presses

*every 15 reps, complete 10 Bent Over Rows

75 KB Swings

*every 15 reps, complete 10 Push Ups
Pick a light load. This workout should be a quick body pump burner.

You must complete all presses before you move on to the swings.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Clean Wave

2@70%, 2@75%, 1@80%, 2@75%, 2@80%,1@85%, 2@80%, 2@85%, 1@90%

After hitting 90% continue building till you hit a heavy for the day.