Month: April 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 Muscle Snatches from mid shin+Snatch Balances to 6”, Parallel, Squat+3 Zotts Presses

*Zotts Presses are extremely difficult, if you cannot perform these with a weighted barbell, do it with a PVC pipe.*

Power Snatch+BTN Snatch Grip Push Press+Power Snatch+BTN Push Jerk+Power Snatch+Heaving Snatch Balance

5 Complexes @ 60% of 1RM Snatch

*Once again play it by feel, if squatting isn’t happening get into a deeper power position on the Heaving Snatch Balance. If you Struggle getting into the OHS position drop into a deeper power position in the Heaving Snatch Balance.*

Power Clean+ Push Press+Power Clean+Push Jerk+Power Clean+Split Jerk

5 Complexes@60% of 1RM Clean and Jerk

Weightlifting

STRENGTH CYCLE

W1

4×5@70%

1×3@75%

2×2@80%

1×1@90%

Dead Lift

Shoulder Press

Core

3 Rounds

10 Weighted Sit Ups

20 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

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Weightlifting

Turkish Get Up

Find a heavy single on both your right and left.

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Back Squats

35-30-25-20-15-10-5

Ab Mat Sit Ups

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 High Hang Muscle Cleans+3 Lunging Jerk Balances+3 Jerk Pos. Presses

3×5 Jerk Pos. Press @ 60%

*If you do not have a Jerk Pos. Press take 10 minutes to find a 5 rep, no more than 10 min*

Power Clean+Push Press X3

3 complexes@60% of Push Press

3 Push Presses+1 Jerk w/3 sec. in the dip

7 complexes @ 60% of 1RM Jerk

Weightlifting

STRENGTH CYCLE

Front Squat

4×5@70%

1×3@75%

2×2@80%

1×1@90%

Barbell Row

3×8@65%

1×5@70%

2×2@75%

1×1@80%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2 Rounds:

30 OAA DB Snatches

30 T2B

200m Run

-into-

3 Rounds:

20 OAA DB Snatches

20 C2B Pull Ups

200m Run

-into-

4 Rounds:

10 OAA DB Snatches

10 Burpee Pull Ups

200m Run

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X3

3 RDL’s+3 Clean Grip DL’s+3 High Hang Muscle CLeans+3 Tall Cleans

Muscle Clean

3×5@60% of Muscle Clean

*If you do not have a 1RM Muscle Clean take 10 minutes to find one, no more than 10 minutes.*

**These do not have to be touch and go**

Barski Clean

3 High Hang Cleans

7 Complexes @ 60% of Clean

*Same as the prebvious day work on changing you levels, go by feel. Yesterday was the first day of the cycle, if Squating isn’t happening; then dont force it. Challenge yourself to catch the clean deeper in a power position and do not star fish.*

Weightlifting

STRENGTH CYCLE

W1

3X8@65%

1X5@70%

2X2@75%

1X1@80%

MOVEMENTS FOR THE DAY

Good Mornings

*If you do not have a number for Good Mornings, find a 10 rep for the day*

Snatch Grip Push Press (base this number off your 1RM Snatch)

Core

3 Rounds

10 Leg Raises

10 Turkish Sit Ups

10/10 Weights Side Bends