11172021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 11 DAY 3

Zercher Squat

8×8

KB/DB Snatch

8×8

Chin Ups

8×8

Single Leg Squat to Box/Bench

8×8

Barbell Row

8×8@55%

DB Reverse Lunge

8×8

Concentration Curl

8×8

Banded Face Pulls

8×8

OLYMPIC

WEEK 5 DAY 3

Burger Warm Up x 3

Dip and Shrug

Dip, shrug, high elbow

Drip, shrug Muscle Clean

High Hang Squat Clean

5×3 Empty Barbell Full Grip Front Squats

Build to a moderate 3rep Tall Clean

Build to a moderate 3 rep high hang Clean

111721

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Time)

5 Rounds each for time:

50ft Dbl DB Overhead Lunge
Recommended DBs 40/25.

You will complete these rounds on your own time. Rest however long you want in between rounds. This will be structured like most DB complexes are where we share DBs.

Score=slowest round.

Metcon

Metcon (Time)

For Time:

10 Rounds

8 Goblet Squats

8 Burpees over DB
time cap:15 mins