02152022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Shoulder Press

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Barbell Row

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Back Rack Lunge

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Dumbbell Arnold Press

8×8

DB Side Delt raise+DB front raise

8×8

Barbell Tricep Ext

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip BootLeg Squats+3 Pos. Clean Grip DL+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

Muscle Clean+Hang Power Clean+High Hang Squat Clean

(%’s based of Muscle Clean)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Clean Singles

2@70%

1@75%

2@80%

1@85%

1@90%

Shoulder Press

10@40%+5#’s

10@95% of 40%+#5’s

10@90% of 40%+5#’s

Core:

3 Rounds

20 Weighted Russian Twists

10/10 Weighted Side Bends

021522

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Part A.

AMRAP x 15

18 OA DB Thrusters

12 OAA Devil Presses

9/6 AssBike Cals

12 OA DB S2OH

18 OA DB Front Squats
2 min rest before Part B below.

Metcon (Time)

Part B.

For Time:

36 OA DB Thrusters

24 OAA Devil Presses

18/12 Ass Bike Cals

24 OA DB S2OH

36 OA DB Front Squats
Time cap: 15 mins