12062021

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 2 Day 1

Build to a heavy 5 rep Front Squat

Barbell Floor Press

10×3@65% of Bench

Back Rack Lunge

3×10 each leg

Dumbbell Chest Flys

8×8

Banded Leg Extension

8×8

Rolling DB Tricep Extension

8×8

Box Step Ups (body weight)

5×20 (20 total)

OLYMPIC LIFTING

Week 3 Day 1

Empty Barbell Split Jerk Balance

3×3

Build to a heavy complex of:

Dip w/pause for 3 sec into jerk w/3 sec overhead holdx2

Deload bar to 5@65%, 3@70%, 2@75%, 2@80%

3×10 Woo Flies

120621

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Every 2:00 x 5

3 Power Cleans + 3 Front Squats + 3 Push Jerks
These movements do not have to be done unbroken. They just have to be done within the 2 mins.

Load should be 65-75% of 1RM Power Clean

Metcon

Metcon (Time)

For Time:

5 Rounds

10 T2B

5 Burpee Pull Ups

3 Rounds of Macho Man
1 Rd of Macho Man (185/125)-

3 Power Cleans

3 Front Squats

3 Push Jerks