06202022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Back Squat

5@40%, 5@45%, 5@50%, 5@55%, 5@60%

Bench Press

12×3@60%

Dead Lift

5@40%, 5@45%, 5@50%, 5@55%, 5@60%

Dumbbell Incline Press

8×8

Good Morning

8×8@40%

Banded Tricep Extension

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch (Power or Squat)

10×3@60%

Snatch Balances

1@40%, 1@45%, 1@50%, 1@55%, 1@60%

Zotts Press

5×3@60%

Tempo Snatch Grip DL (10 up 10 down)

3@100%

Back Squat

5@40%, 5@45%, 5@50%, 5@55%, 5@60%

062022

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Push Jerk (5-5-1-3-3-1)

Goal should be to hit ~90% for that last single. If you’re feeling it, go for it.

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Thrusters

1-2-3-4-5-6-7-8-9-10

Chest to Bar Pull Ups
Time cap: 15 mins