Day: December 6, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 2 Day 2

Build to a heavy 5 rep Shoulder Press

Barbell Row

10×3@65%

Close Grip Bench

10×3@65%

Double DB Snatch

8×8

DB Complex: Side Delt Raise+DB Front Raise

8×8

DB Reverse Flys

8×8

Banded High Pulls

8×8

OLYMPIC LIFTING

Week 3 Day 2

Build to a 3 rep front rack jerk pos jerk

Box Squat

8×3@70% of back squat

Dead Stop Jerk Drives

3@100%

2×3@100%+10#’s

2×3@100%+20#’s

1×3@100%+30#’s

Shoulder Press

8×3@70%

Double DB Bent Over Row

8×8

Turkish Get Up

5×3 each arm

**keep weight light, move well**

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (4 Rounds for reps)

Each Round for Reps:

AMRAP x 10

1600m Row

Max DB OAA Hang Snatches

-rest 1min-

AMRAP x 8

1200m Row

Max DB OHS

-rest 1min-

AMRAP x 6

800m Row

Max DB OAA Snatches

-rest 1 min-

AMRAP x 4

400m Row

Max DB OAA Squat Snatches
Bike Cals:

1600:

100/80

1200:

80/60

800:

50/40

400:

20/15