Month: November 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 11 DAY 1

Over Head Squat

8×8@55%

DBL DB Power Clean

8×8

Wide Grip Pull Up

8×8

Barbell Alt. Front Rack Lunge

8×8@55%

Band Resisted Inverted Row

8×8

Banded Straight Arm Press Down

8×8

Alt. DB Hammer Curl

8×8

DB Zottman Curl

8×8

OLYMPIC

WEEK 5 DAY 1

3 Empty Barbell Complex

3 Barbell Bootstrap Squats+3 Pos. Clean DL+3 Pos. Clean

Build to a heavy complex of:

High Hang Clean+Clean

Download bar to 80% of heaviest complex and complete 10 complexes at that weight.

Woo Flies

3×10

DB Pull Over

8×8

Single Arm DB Row

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 4

Min 1: 3 Squat Snatch

Min 2: 2 Squat Snatch

Min 3: 1 Squat Snatch
12 total mins.

You will increase weight each round (4 jumps). So you will complete 3-2-1reps all at the same weight before you add.

Score=heaviest weight

Metcon

Metcon (Time)

For Time:

3 Rounds

25 Dbl DB Box Step Overs

100 DUs

4 Squat Snatch
Time cap: 15 mins

CrossFit Wig Wag – CrossFit

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Weightlifting

Deadlift

Complete 5 sets of 5. Build to ~60% for your first set and having a goal to finish ~85%.

You must complete all 5 sets of 5 reps but do not have to do all 5 reps as you’re building.

Metcon

Armistice (AMRAP – Rounds and Reps)

11 Min AMRAP:

11 Power Cleans 135/95

11 Burpees Over the Bar

19 Deadlifts 135/95

18 Pull Ups

CrossFit Wig Wag – Weightlifting

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Weightlifting

Oly

Week 4 Day 4

Build to a heavy high hang clean.

Load bar to 75% of Clean and Jerk and complete 2 Clean and Jerks every 90 seconds for 10 rounds

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Calories)

For Calories:

6 Rounds

3 Mins Machine Cals

3 Mins Rest
You will switch machines every 2 rounds.