010522

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press (5-5-4-4-3-3-2-2-1-1)

Build to ~70% and complete the following rep scheme increasing weight each set. (5-5-4-4-3-3-2-2-1-1)

Score your heaviest set.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Push Presses

HSPU

-into-

10-8-6-4-2

Front Squats

HSPU

-into-

10-8-6-4-2

Thrusters

HSPU
Pick a lighter weight that allows you to do all barbell movements.

Time cap: 18 mins

01052022

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 6 Day 3

DELOAD WEEK

Dead Lift

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Back Rack Lunge and Back Squat Superset

3 sets:

8 Back Squats

8 Alt. Lunges

8 Back Squats

Good Mornings

8×8@50%

Reverse Hypers

3×10-15 reps

Finisher

300 (not a typo) Banded Leg Curls into

100 Box Step Ups

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses

Push Press+Push Jerk+Split Jerk

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

**percentages off jerk**

Split Jerk Singles

4@70%

3@75%

2@80%

2@85%

Sumo Dead Lift

12×3@60%

Core:

3 Rounds

10 Leg Raises

10 Weighted Side Bends Each Side