10192021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 7 DAY 2

Front Squat

8×8@50%

Hang Power Clean

8×8@50%

Pull Up

8×8

**take away a band width from what you were using the previous 3 weeks**

DB Step Down

8×8

Single Arm DB Row

8×8

DB Pull Over

8×8

Barbell Reverse Curl

8×8

DB Preacher Curl

8×8

OLYMPIC

WEEK 1 DAY 2

1 1/4 Front Squat

5×3@60% of Clean

Deficit Clean Grip DL

5×5@60% of Clean

Shoulder Press w/tempo negatives

12×3@50%

*After every rep 3 second tempo back to shoulder.*

RDL

12×3@60%

Barbell Row

12×3@60%

Clean Grip Shoulder Shrugs

8×8@50% of Clean

10182021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

WEEK 7 DAY 1

Sumo Dead Lift

8×8@50%

Incline Bench

8×8@45%

Wide Stance Good Morning

8×8@50%

DB Arnold Press

8×8

Barbell Glute Bridge

8×8

Dips (ring, bench, or box)

8×8

DB Front Raises

8×8

Barbell Skull Crusher

8×8

OLYMPIC

WEEK 1 DAY 1

Empty Barbell Complex*3

Clean Grip DL to Low Hang Pos.+Clean Grip DL to Hang Pos.+Clean Grip DL to High Hang+3 Pos. Clean+3 Full grip FS

Clean from 1″+Low Hang Clean+Hang Clean

*Build to a heavy complex*

**quick pause @ each position**

***drop the bar after each clean***

DeLoad bar to 60% and complete 10 complexes at that weight

101821

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Build to a TnG 3 rep.

Metcon

Metcon (Time)

For Time:

15 Box Jumps

5 Rds of DT

15 Box Jumps

5 Rds of DT

15 Box Jumps

3 Rds of DT

15 Pistols

3 Rds of DT

15 Pistols

1 Rd of DT

15 Pistols

1 Rd of DT
DT=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

You must add 5-10lbs every time you return to the bar for DT. Start with a light weight and finish at a mod/heavy.

Time cap:18 mins