Day: March 8, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

6 Sumo Dead Lifts @ 57.5% into 12 Dead Lifts

Box Squat

Build to 80% for 3 reps

RDL

3×8@70%

Back Rack Lunge

8×8

Banded Leg Ext.

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

Push Press+Jerk

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

10@40%+20#’s

10@95% of 40%+20#’s

10@90% of 40%+20#’s

Core:

50 GHD Sit Ups

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 12

Mins 1&2-6 Hang Snatches

Mins 3&4-5 Hang Snatches

Mins 5&6-4 Hang Snatches

Mins 7&8-3 Hang Snatches

Mins 9&10-2 Hang Snatches

Mins 11&12-1 Hang Snatch
You are to increase weight every 2 mins. (6 jumps)

Start at a light weight and end at a heavy single for 2.

Score=heaviest successful weight

Metcon

Metcon (Time)

For Time:

30 Snatches

*every minute on the minute complete 3 Devil presses. (2 DBs)
This is Isabel with a twist. If you can, complete this at 135/95.

Time cap: 12 mins