Month: January 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

Muscle Snatch+OHS+Snatch Balance w/5 sec. pause in bottom

-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes

Muscle Clean+Front Squat+Hang Squat Clean w/5 sec. pause in bottom

-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes

Jerk Dip+Jerk+Behind the Neck Jer

-Build to a heavy complex then deload the bar to 65% of the heaviest complex and complete 5 complexes

Shoulder Press w/3 second tempo decent

10×3@65% of Shoulder Press

Clean Pulls

5×5@65% of Clean

CrossFit Wig Wag – Weightlifting

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Weightlifting

YoYo Snatch

Build to a heavy complex then deload the bar to 65% and do 5 complexes at that weight.

YoYo Clean+Jerk

Build to a heavy complex the deload the bar to 65% and do 5 complexes at that weight.

**YoYo Snatch/Clean and Jerk. You will do 1 Snatch or Clean DL to the Launch Position, then lower back down to the Low Hang Position and stand back up to the Launch Position, then once again lower back down to the Low Hang Position and do 1 Snatch or Clean and Jerk from the Low Hang Position.**

Deficit Snatch Grip Dead Lifts

5×3@65% of Snatch

Tempo Back Squat

Build to a moderate 5 rep, go by feel. I do not want you to struggle during these, I just want you to squat and concentrate on the tempo.

**5 seconds down and fast up.**

50 Weighted AbMat Sit Ups

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (Time)

For Time:

100 Double Unders

80 OAA DB Ground to Overhead

60 Ab Mat Sit Ups

80 Double Unders

60 OA DB S2OH

40 Toes 2 Bar

60 Double Unders

40 KB Swings

20 Atomic Abs

CrossFit Wig Wag – Weightlifting

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Weightlifting

This week we of course are going to be deloading, but will mainly be focusing on our Olympic Lifts. The way I am programming this week is a sample sample of how our next cycle will be.

Weightlifting

Barski Snatch with Glued Feet

-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.

**within this complex we are going to complete three high hang snatches while trying to get lower in our receiving position, but our feet are already in squat width. The idea behind this is so we don’t star fish and to help us understand we can get lower in out receiving position while power snatching.**

Barski Clean with Glued Feet

-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.

Jerk Balance+3 Split Jerk Presses

-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.

**You will do one Jerk Balance and remain in the Split Jerk position and complete three strict presses from the Split Jerk position.

Weightlifting

Build to a three rep Behind the Neck Snatch Grip Push Jerk with glued feet

**You will set up on the rack, with barbell on your back, with a snatch grip, and feet in a squat width. Same concept as the complexes, I do not want you to move your feet. We are working on a strong punch out.**

Single leg RDL w/KB or DB

3×10 each leg

CrossFit Wig Wag – Open Gym

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Weightlifting

Squat Clean

Build to a 2 rep. Must be 2 consecutive successful lifts.

Metcon

Metcon (Time)

5 Rounds:

10 Front Squats

10 Pull Ups

10 Overhead Lunges