Day: March 23, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Press

5 Pin Press into 10 Shoulder Press

4 sets @ 62.5% of Pin Press

Barbell Row

Build to 75% and complete 5 reps

Dumbbell Incline Bench

8×8

Pull Ups

8×8

Double Dumbbell Ground to Overhead

8×8@40%

Barbell Tricep Extensions

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

8×8@40%

(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)

Hang Power Cleans

8×8@40%

Jerk Balance

5×2@80%

Jerk Dips w/10 sec. pause

5×2@80%

Barbell Row

Build to 90% and complete 2 reps

Dumbbell Pull Over

8×8

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (3 Rounds for time)

Each section for time:

500m Row

400m Row

300m Row

200m Row

100m Row

*Rest 1 min between each effort

-rest as needed before continuing-

1000m Row

-rest as needed before continuing-

500m Row

400m Row

300m Row

200m Row

100m Row

*Rest 1 min between each effort
You will have 3 times as your score today. First section of 500-100m (with rest included)….1000m…..and section section of 500-100m (with rest included)

You must rest 1 min between the 500m-100m BUT you may rest as long as you want before and after completing the 1000m. (This rest does not count towards your time)

Bike Cals:

500-25 cals

400-20 cals

300-15 cals

200-10 cals

100-5 cals

1000-50 cals