04192022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Suicide Rows

4 Pendlay Rows @72.5% into 8 Barbell Rows

4 sets

Pin Press

5@60%, 3@65%, 4@70%, 2×4@75%

Barbell Reverse Grip Row

8×3@60% of Barbell Row

Arnold Press

8×8

Banded High Pulls

8×8

Banded Tricep Extension

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex Clean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 Pos. Muscle Clean+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

2 Power Cleans+1 Squat Clean

1@40%

1@45%

1@50%

2@55%

3@60%

3@65%

3@70%

Clean Singles

2@75%

2@80%

2@85%

2@90%

Shoulder Press

8×3@70%

Core:

Banded Press Outs

3×10 each side

04182022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Day 1

Suicide Bench

4 Close Grip Bench into 8 Bench Presses

4 sets @ 72.5% of Close Grip Bench

Back Squat

5@60%, 3@65%, 4@70%, 2×4@75%

Incline Dumbbell Bench Press

8×8

Good Morning

3×8@70%

Dips (Ring, Box, or Bench)

8×8

Banded Leg Curl

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

3 Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Press+3 OHS+3 Snatch Balances+3 Zotts Presses

Build to a Heavy 3 rep Snatch

Tempo Snatch Grip DL

(10 sec up 10 sec down)

3@100% of your 1RM Snatch

Zotts Press

5×3@75%

Back Squat

8×3@70%

Core:

3 Rounds

10 Weighted Sit Ups

20 Weighted Freedom Twists

041822

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Squat Clean Thruster

Build to a set of 3. Must be consecutive not unbroken.

Metcon

Metcon (No Measure)

EMOM x 15

Min 1: 10 Hang Cleans

Min 2: 20 Wall Balls

Min 3: 1 Gymnastic Complex
Gymnastic Complex:

2 Strict Pull Ups

4 Kipping Pull Ups

6 Chest 2 Bar Pull Ups