10062021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 5 DAY 3

Overhead Squat

8×8@45%

DBL DB Power Clean

8×8@

Wide Grip Pull Up

8×8@

Barbell alt. Front Rack Lunges

8×8

Band Resisted Inverted Row

8×8

Banded Straight Arm Press Down

8×8

Alt. DB Hammer Curl

8×8

OLYMPIC

WEEK 4 DAY 3

Build to a 3 Rep Snatch Drop in 20 minutes

Build to a heay BTN Snatch Grip Push Jerk

Spend no more than 20 minutes

Snatch Grip DL to 1″, back down, Snatch Grip DL to Low Hang, Back Down, Snatch Grip DL to Hang, Back Down, Snatch Grip DL to High Hang, then back down

5@75%

High Hang Muscle Snatch

7×2@75% of Muscle Snatch

Scap Angels

3×10

100621

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Overhead Complex:

3 Push Jerks + 1 Push Press + 2 Push Jerks + 1 Push Press + 1 Push Jerk + 1 Push Press

Metcon

Metcon (Time)

For Time:

10-9-8-7-6

Clean & Jerks

20 DUs

-into-

5-4-3-2-1

Snatches

20 Wall Balls
You must complete both the C&Js and snatches with the same weight.

time cap: 18 mins