05312022

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Superset Back Squat and Bench Press

Back Squat

8×8@40%

Bench Press

8×8@40%

Good Morning

3×8@70%

Pin Press

8×3@70%

Banded Leg Curls

8×8

Incline Dumbbell Press

8×8

Reverse Hypers

5×10

Single Dumbbell Tricep Extension

8×8

Olympic Lifting

3 Empty Barbell Complex

3 Bootstrap Squats+3 RDLs+3 Hang Muscle Snatches+3 BTN Wide Grip Shoulder Presses+3 OHS

Build to a moderate Complex of:

1 Muscle Snatch+OHS

-I only want 10 complexes done here. So plan your jumps out accordingly.-

**Build to roughly 70~80% of your muscle snatch, purpose here is to concentrate on bar path with a nice and smooth overhead squat. Worry more about feel on this one**

Power Snatch

5×3@60%

3×3@65%

Squat Snatch

5×2@70%

3×2@75%

Box Squat

12×3@60% of Squat

053122

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 10

Mins 1-3: 7 Deadlifts

Mins 4-6: 5 Deadlifts

Mins 7-9: 3 Deadlifts

Min 10: 1 Deadlift
Increase weight every time the reps decrease. (4 jumps)

You should end at a heavy single not necessarily a PR attempt.

Metcon

Metcon (Time)

“Dead Annie”

50-40-30-20-10

DUs

Ab Mat Sit Ups

10-8-6-4-2

Deadlifts