Month: November 2020

CrossFit Wig Wag – Weightlifting

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Weightlifting

Jerk Balance

3×1@90%

Push Press+Jerk

3@90% of Push Press

Jerk

3×1@90%

Front Squat w/3 sec pause in bottom position

3×3@70% of clean

Barbell Row

3×5@70%

RDL

3×8@70%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

DB/KB Complex:

2 Dbl DB/KB Cleans + 1 Dbl DB Thruster + 2 Dbl DB Push Jerks

Metcon

Metcon (AMRAP – Reps)

12 min Ladder:

1 Thruster

1 Box Jump

*Add a rep every round

CrossFit Wig Wag – Weightlifting

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Weightlifting

Tall Clean+Front Rack Zotts Press

3@90% of Front Rack Zotts Press

Muscle Clean+Front Squat

3@90% of Muscle Clean

Clean

3×1@90%

3 Position Snatch (1” off Ground+Low Hang+Hang)

3@60%

Good Morning

3×10@65%

Core

3 Rounds

20 Leg Raises

20 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

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Metcon

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Metcon (3 Rounds for time)

For Time:

3 Rounds:

100m Row

15 Front Squats

10 Burpees over the Bar

-rest 1 min-

2 Rounds

300m Row

15 Back Squats

2 Rope Climbs

-rest 1 min-

1 Round

500m Row

30 DBall Squats

15 Pull Ups
You will have 10 mins to complete each section. You will rest and rotate during the 1 min rest period.

100/300/500m Ski

9/6cal AB=100m

12/9cal AB=300m

15/12cal AB=500m

CrossFit Wig Wag – Weightlifting

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Weightlifting

We are nearing the end of this Olympic Cycle. This week we will be at 90% then a deload, back to 90, then we will be maxing out.

Obviouslly with looking at the programming for the next week we have some Oly going on so if your going to be doing both classes be smart. Swallow your pride and not worry whats on the white board and ease up a tad bit because you know you have 90% coming up or dont expect for Club seesions to be as smooth as you would like. Just be smart.

We will also be easing up on all of our strength/accessory work because I want you primed and ready for our heavier lifts for the week.

Snatch Balance+Zotts Press

3@90% of Zotts Press

Muscle Snatch+OHS

3@90% of Muscle Snatch

Snatch

3×1@90%

3 Position Clean (1” off ground+low hang+hang)

3@60% of Clean

Strict Press+Push Press+Split Jerk

3@70% of Strict Press

Core

5 Rounds

10 Weighted Turkish Sit Ups

10/10 Weighted Side Bends