Day: December 12, 2021

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 3 Day 1

DeLoad Week

3 sec. tempo back squat w/ pause @ bottom. Fast up

8×2@50%

DB Bench x 3

8 on left

8 on right

8 w/both arms

Reverse Lunge

8×8 each leg @ 40%

Ring Dips

8×8

GHD Back Extension

8×8

DB Chest Flys

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean

With a 15 min running clock, build to a 3 rep.

Hang Clean

In 6 mins, find a single hang clean. Goal is to hit your 3 rep from above.

Metcon

Metcon (Time)

For Time:

4 Rounds

8 Hang Squat Cleans

24 Wall Balls
Load should be ~60-70% of your single rep from the strength portion.

Time cap: 12 mins