Month: May 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

This is the last week of the marathon sets. After this week we will be going into a couple weeks of mid-cycle max efforts and deLoading. After DT and Hang cleans yesterday, if the 80% is too heavy go a little lighter.

Empty Barbell Complex x 3

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

Muscle Clean

3×2@80% of Muscle Clean

Hang Clean Doubles

10×2@80% of clean

**power or squat, your choice**

Front Squats

5×7@80%

Barbell Row

5×7@80%

Bench Press

5×7@80%

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP “Kelly” x 30

400m Run

30 Box Jumps

30 Wall Balls

CrossFit Wig Wag – Weightlifting

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Weightlifting

Empty Barbell Complex x3

3 Snatch Grip DL’s+ 3 Snatch Grip RDL’s+3 High Hang Muscle Snatches+ 3 Snatch Balances

Muscle Snatch

3×2@80%

Hang Snatch

10×2@80%

*squat or power, your choice*

Sumo DL

4×9@75%

Good Morning

4×9@75%

Snatch Grip Push Press

4×9@75%

CrossFit Wig Wag – CrossFit

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Weightlifting

Hang Clean

Build to a 1 rep

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Metcon

Metcon (Time)

5 Rounds

5 Hang Power Cleans

7 Front Squats

9 Burpees Over the Bar

Work:Rest 1:1