Month: February 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Sumo Dead Lift

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Bench Press

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

RDL’s

3×10@65%

Empty Barbell Box Step Ups

8×8

Incline Dumbbell Press

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Shoulder Press+Push Press+Jerk

(%’s based of Jerk)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk

3×2@85%

Dead Lift

10@40%+10#’s

10@95% of 40%+10#’s

10@90% of 40%+10#’s

Core:

50 GHD Sit Ups

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

3 Rounds

10 Overhead Squats

25/20 Ski Cals

125 DUs

25/20 Ski Cals

10 Overhead Squats

-rest 2 mins-
Increase OHS weight each round.

Time cap: 30 mins

Bike cals:18/15

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Build to a 5 rep back Shoulder Press

Dead Lift

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Barbell Reverse Lunge

8×8

DB Side Delt Raises

8×8

Rolling Tricep Extensions

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances

3 Position Snatch (High Hang, Hang, Ground)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Snatch Singles

3×2@85%

Back Squat

10@40%+10#’s

10@95% of 40%+10#’s

10@90% of 40%+10#’s

Core:

3 Rounds

10 Weighted Sit Ups

20 (10/10) 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

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press

Build to a 3 rep for today.

Metcon

Metcon (Time)

For Time:

3 Rounds

9 Deadlifts

9 Bar Facing Burpees

9 HSPU

6 Deadlifts

6 Bar Facing Burpees

6 HSPU

3 Deadlifts

3 Bar Facing Burpees

3 HSPU

-rest 2 min between rounds-
Time cap: 15 mins