Day: June 28, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

PowerLifting

Sumo Dead Lift

5@45, 5@50, 5@55%, 5@60%, 5@65%

Pin Press

5@45, 5@50, 5@55%, 5@60%, 5@65%

Front Squat

10×3@65%

Good Morning

10×3@65%

Back Rack Reverse Lunge

8×8 (4reps/leg for a set)

Reverse Hypers

5×10

OlympicLifting

3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses

Jerk

10×3@65%

Jerk Dip and Drives

3×5@65%

Jerk Balance

3×3@65%

Jerk Pos. Jerks

3×3@65%

Dead Lift

5@45%, 5@50%, 5@55%, 5@60%, 5@65%

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat (5-5-5)

Build to75-80% and complete all sets at that weight.

Metcon

Metcon (4 Rounds for calories)

For Max Cals x 4

A) 6 DBall Over Shoulder

B) 12 DB Bench Press

C) Max Ski Erg Cals

D) Rest