Day: May 22, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Back Squat

10@45%, 8@55%, 6@65%

Sumo Dead Lift

10×3@65%

Good Morning

3×10@65%

Empty Barbell Box Step Ups

8×8 (4 reps per leg in a set)

Banded Leg Curls

8×8

Reverse Hypers

5×10

Olympic Lifting

Power Snatch

10×3@70%

Squat Snatch

10×2@70%

Zotts Press

5×2@80%

Front Squats

8×3@70%

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a set of 3

Once you get to 75%, you must start completing all 3 reps and can only increase weight by 5-10lbs.

Metcon

Metcon (Time)

For Time:

10 Rounds

8 T2B

6 Thrusters

4 Burpees over the Bar
Time cap: 12 mins