09282021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 4 DAY 2

Back Squat

8×8@45%

Power Clean

8×8@45%

Chin Ups

8×8

Banded Leg Extensions

8×8

Barbell Row

8×8@45%

DB Step Ups

8×8

Barbell Bicep Curl

8×8

Banded High Pulls

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Snatch

5×3@70%

Back Squat

**5 sec. Tempo Down Fast Up**

8×3@70%

Shoulder Press

**5 sec. Tempo Down Fast Up**

8×3@70%

Sumo DL

8×3@70%

Single Leg Box Step Downs

5×5 per leg

**You will stand on a box or an elevated position lower yourself down on one leg under control, touch the ground with one foot and stand fast**

Woo Flies

3×10

092821

CrossFit Wig Wag – CrossFit

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Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

09272021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 4 DAY 1

RDL

8×8@45%

DB Bench

8×8

*Go 5-10#’s heavier than what you did in the previous 3 weeks.*

Bulgarian Split Squat

8×8

**Once again go 5-10#’s heavier**

Shoulder Press

8×8@45%

Banded Hamstring Curl

8×8

DB Side Delt Raises

8×8

DB Tricep Ext.

8×8

DB Chest Fly to Press

8×8

OLYMPIC

WEEK 3 DAY 1

2 Empty Barbell Complexes

3 Snatch Grip RDLs to mid shin+3 Snatch Grip RDLs to Low Hang+3 Snatch Grip RDLs to Hang+ 3 High Hang Muscle Snatches+ 3 OHS

Complex

2 Hang Snatches

Build to a heavy Complex

DeLoad bar to 70% of heaviest complex and complete 10 complexes at that weight

Build to a heavy Tempo Snatch Grip DL to Hang into a fast stand

**DeLoad bar to 70% and do 5×3**

BTN Snatch Grip Push Press

10×3@65% of Push Press

Scap Angels

3×10

092721

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Snatch Complex:

2 Snatch Grip Deadlifts + 1 Hang Snatch + 2 Overhead Squats

Metcon

Metcon (Time)

For Time:

20 Bar Facing Burpees

25 Cal Row

30 Snatches

25 Cal Row

20 Bar Facing Burpees
Time cap: 15 mins

Bike cals:18