06132022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

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

5@60%

Zotts Press

3×3@60%

Tempo Snatch Grip DL (10 up 10 down)

3@100%

Back Squat

12×3@60%

Power Lifting

Back Squat

5@60%, 5@65%, 3×5@70%

Bench Press

12×3@60%

Dead Lift

5@60%, 5@65%, 3×5@70%

Dumbbell Incline Press

8×8

Good Morning

8×8@40%

Banded Tricep Extension

8×8

061322

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

1 RM Power Clean (Total Weight)

Power Clean (1 Rep Max)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12

10-8-6-4-2

Squat Cleans

*30 DUs after each round

-in remaining time-

AMRAP Squat Cleans
*Add weight with every round.

The last AMRAP should be your heaviest weight.

061022

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Bench Press (5-5-1-1-5-5-1)

2×5@ ~70%

2×1@ ~80%

2×5@ ~85%

1×1@ ~90%

Record your last single

Metcon

Metcon (Time)

For Time:

5-10-15-20-15-10-5

DB Floor Press

Seated DB Shoulder Press

DB Bent Over Row

*10/7 Ski Erg Cals after each round
Time cap:15 mins