10202021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

WEEK 7 DAY 3

Dead Lift

8×8@50%

Bench Press

8×8@50%

Barbell Step Ups

8×8@50%

Alt. DB Overhead Press

8×8

Weighted GHD Back Ext.

8×8

DB Floor Press

8×8@50% of Bench

Overhead DB Tricep Ext.

8×8

Reverse Fly

8×8

OLYMPIC

WEEK 5 DAY 3

Muscle Clean

5×3@60%

Build to a Light 5 rep Full Grip Front Squat

Tall Cleans

Build to a 3 rep

Positional Clean Grip RDL 5×2@60% of Clean

*stand the bar up*

**Dip to High Hang back up, Lower to Hang then back up, lower to Low Hang then back up.**

Positional Clean Grip DL 5×2@60%

*Rise to Low Hang then down, raise to Hang then down, raise to High Hang then down.*

102021

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Squat Clean

Build to a 2 rep.

Goal=hit a high percentage..twice!

Metcon

Metcon (Time)

For Time:

5 Rounds

100m Run

7 Back Squats

10 Ski Erg Cals
time cap:15 mins

Back squats are from the floor. Pick a weight you can do your squats unbroken.