CrossFit Wig Wag – Weightlifting
Weightlifting
Since the Open is the next 3 weeks we will be concentrating on more skill transitions instead of going heavy. So the next three weeks will pretty much be DeLoads with some exceptions.
Empty Barbell Complex’s 3 each
3 Shoulder Presses+3 Shoulder Presses from Power Pos.+3 Front Rack Zotts
2 Lunging Jerk Balances+3 Jerk Position Presses
Build to a 5 rep Jerk Position Shoulder Press
**Once you found a 5 rep then do**
5@95% of 5 rep, then 5@90% of 5 rep
5 sets of:
3 Push Presses+1 Jerk
@70% of 1RM Push Press
Muscle Clean
3×5@70%
Barbell Row
12×3@60%
RDL
3×12@60%
Weightlifting
Weekly Succesory Work
Bench Press
12×3@60%
Double KB/DB OH carry Complex X 5
Left Arm OH carry w/right in suitcase carry
Double OH carry
Righ Arm OH carry w/left in suitcase carry
**you will walk the length of the floor then change positions, you will complete this complex 5 times**
40 alt. DBall over the shoulder
Single Leg KB/DB RDL
3×10 each leg
DB Lat Pull Over
5×10
DBall/Sand Bag Hold (bear hug)
Accumulate 5 minutes
CrossFit Wig Wag 