EMOM X 10
1 Power Clean + 1 Squat Clean
Pick a weight that you an complete these 2 movements with about 15-20s left to rest.
You may (should) drop and reset between lifts.
AMRAP x 16
24 Ab Mat Sit Ups
16 Weighted Box Step Ups
8 OA DB Overhead Squats (4/4)
POWERLIFTING
Week 10 Day 4
Suicide Press
5 Pin Press into 10 Shoulder Press
4 sets @ 65% of Pin Press
Barbell Row
Build to 70% and complete 5 reps
Barbell Floor Bench
8×8
Wide Grip Pull Ups
8×8
Dips ( Box, Ring, or Bench)
8×8
Barbell Tricep Extensions
8×8
Barbell Curl
8×8
OLYMPIC LIFTING
Day 4
xx
Front Rack Zotts Press
8×8@40%
(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)
Hang Power Snatches
8×8@40%
Jerk Balance
5×2@85%
Dead Stop Jerk Drives
5×3@85% of Jerk
Barbell Row
Build to 80% and complete 2 reps
Banded Straight Arm Pull Down
8×8
6 Rounds for Max Calories
2:30 on/ 1:30 off
2 Rounds
10 Air Squats
5 Push Ups
2 Wall Walks
Max Cal Ski
*complete 2 rounds of 10-5-2 then max calories in remaining time.
Score= calories each round.
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
5 Sumo Dead Lifts @ 65% into 10 Dead Lifts
Box Squat
Build to 5 reps @ 70%
Good Mornings
3×8@70%
Back Rack Forward Lunge
8×8
GHD Back Extensions
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses
Dip and Drive w/3 sec. Pause+Jerk w/3 sec. Pause+Jerk
1@40%
2@50%
3@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
2@80%
2@85%
2@90%
Dead Lift
Build to 80% of your deadlift for 3 reps
Core:
3×10 Evil Wheels
Front Squat
*Build to 75% and complete 5 reps.
*Build to 90% and complete 2 sets of 3.
Score=90%
For Time:
3 Rounds
10 Bar Facing Burpees
10 Thrusters
10 Bar Facing Burpees
50 Double Unders
time cap:15 mins
CrossFit Wig Wag 