CrossFit Wig Wag – CrossFit
Weightlifting
Front Squat
Build to a 3 rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18
Buy In: 50 Box Jump Overs
1 Squat Clean (70%)
10 Machine Cals
100121
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
For Load:
3 Position Clean
1 High Hang Clean + 1 Hang Clean + 1 Clean
Metcon
Metcon (AMRAP – Reps)
AMRAP x 12
10 Burpees to a target
10 T2B
1-2-3-4-5-6…
Bear Complex
You will add a complex every round until time runs out.
Bear complex=
Power clean+front squat+push press+back squat+push press
09302021
CrossFit Wig Wag – Weightlifting
Weightlifting
OLYMPIC
WEEK 3 DAY 4
2 Empty Barbell Complexes
3 Pos. Muscle Snatch+1 Snatch Press Down+1 Snatch Drop+1 Snatch Balance+1 OHS
Build to a Heavy Snatch
After you find a heavy for the day DeLoad bar to 70% and complete 30 Snatches
093021
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
4 Rounds:
200m Run
10 Cal Row
-rest 2 mins-
3 Rounds:
400m Run
20 Cal Row
-rest 2 mins-
2 Rounds:
600m Run
30 Cal Row
-rest 2 mins-
1 Round:
800m Run
40 Cal Row
Bike Cals:
7/14/21/28
Time cap: 40mins
09292021
CrossFit Wig Wag – Weightlifting
Weightlifting
BODYBUILDING
WEEK 4 DAY 3
Sumo Dead Lift
8×8@45%
Barbell Incline Bench
8×8@45%
Wide Stance Good Morning
8×8@45%
DB Arnold Press
8×8
Barbell Glute Bridge
8×8
Dips (ring, box, bench)
8×8
DB Front Raises
8×8
Barbell Skull Crushers
8×8
OLYMPIC
WEEK 3 DAY 3
3 Snatch Grip BTN Strict Presses+Snatch Drop
*build to a moderate complex*
3 Snatch Grip BTN Push Presses+Snatch Balance
*start where you left off on the first complex, build to a moderate complex*
Snatch Grip RDL Hang Position
8×3@70% of Snatch
**5 sec. tempo to Hang Pos. then Fast up**
High Hang Snatch High Pulls
8×8@45%
KB Over Head Squat
5×5 each arm
**keep this weight light to moderate, focus on the quality in which you are moving not the weight or speed**
CrossFit Wig Wag 