Day: January 11, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 7 Day 3

Build to a 2 rep Bench Press

Barbell Row

8×3@70%

Close Grip Bench

8×3@70%

Banded High Pull

8×8

Ring Dips

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Dip w/3 sec. pause+Jerk w/3 sec. pause in dip+Jerk

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Split Jerk Singles

4@75%

4@80%

2@85%

1@90%

Dead Lift

10×3@65%

Core:

3 Rounds

10 GHD Sit Ups

20 Weighted Russian Twists

CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Clean and Jerk (Total Weight)

Clean and Jerk (1 Rep Max)

Metcon

Nutrition Challenge Performance Test 1 (AMRAP – Reps)

3 min Max Pull Ups

Nutrition Challenge Performance Test 2 (AMRAP – Reps)

2 min Max Shoulder to Overhead 135/95

Nutrition Challenge Performance Test 3 (AMRAP – Reps)

1 min Max Goblet Squats 50/35