11082021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 10 DAY 1

Sumo DeadLift

8×8@55%

Incline Bench

8×8@55%

Wide Stance Good Morning

8×8@55%

DB Arnold Press

8×8@55%

Barbell Glute Bridge

8×8

Dips

8×8(ring, box, or bench)

DB Front Raises

8×8

Barbell Skull Crushers

8×8

OLYMPIC

WEEK 4 DAY 1

3 Empty Barbell Complex

3 Dip and Shrugs+3 High Hang Muscle Cleans+3 Tall Cleans

Build to a heavy complex of:

Barski Clean

*3 High Hang Cleans*

Download bar to 75% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

Scalp Angels

3×10

110821

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (No Measure)

E2MOM x 5

1 Clean + 1 Below the knee Clean + Hang Clean + 1 Split Jerk
60-65-70-75-80% of 1RM Clean and Jerk

Metcon

Metcon (Time)

For Time:

50 DU

30 Wall Balls

6 Clean & Jerks

40 DU

30 Wall Balls

6 Clean & Jerks

30 DU

30 Wall Balls

6 Clean & Jerks

20 DU

30 Wall Balls

6 Clean & Jerks

10 DU

30 Wall Balls

6 Clean & Jerks
Think Annie (without sit ups), Karen and Grace got together and made a workout.

Goal weight should be Grace weight. (135/95)

Time cap: 18 mins