060822

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Power Snatch

Build to ~70% of Power Snatch and complete 5 sets of 3.

Squat Snatch

Complete 5 sets of 2 at ~75-80%.

Metcon

Metcon (8 Rounds for reps)

EMOM x 16

Min 1: 16 Overhead Squats

Min 2: Max HSPU

Min 3: 12 Overhead Squats

Min 4: Max HSPU

Min 5: 8 Overhead Squats

Min 6: Max HSPU

Min 7: 4 Overhead Squats

Min 8: Max HSPU

Min 9: 4 Overhead Squats

Min 10: Max HSPU

Min 11: 8 Overhead Squats

Min 12: Max HSPU

Min 13: 12 Overhead Squats

Min 14: Max HSPU

Min 15: 16 Overhead Squats

Min 16: Max HSPU
Pick a light weight for your barbell. This is definitely a HSPU workout. You will have 8 scores of max attempts but they do not have to be unbroken. Just however many you get done in that minute

060622

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Complex for load:

1 Push Press+ 2 Push Jerks + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

5 Rounds

1 Power Clean + 3 Push Jerks (~75% of PJ)

10/7 Ass Bike Cals

1 Power Clean + 3 Push Jerks

-rest 1:00-
Time cap: 15 mins

Row/ski Cals=15/12

060322

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Back Squat

Build to a set of 3. Once you hit 75%, you must complete all 3 reps and increase by 5-10lbs only.

Metcon

Metcon (2 Rounds for reps)

AMRAP x 6

12 Wall Balls

12 OAA Devil Presses

-rest 2 mins-

AMRAP x 6

12 Box Jumps

12 OA DB Thrusters (6/6)

06022022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Superset Barbell Row and Close Grip Bench

Barbell Row

8×8@40%

Close Grip Bench

8×8@40%

Banded Face Pulls

8×8

Floor Press

8×8@40%

Dumbbell Hammer Curls

8×8 (8 reps per arm for a set)

Banded Tricep Extension

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Push Presses+3 Jerk Balances+3 Jerk Pos. Presses

Build to a moderate complex of:

1 Jerk Balance+1 Jerk Pos. Press

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

**Build to roughly 70~80% of your Jerk Balance, purpose here is to concentrate on bar path with good footwork. Worry more about feel on this one**

Push Press

5×3@60%

3×3@65%

Split Jerk

5×2@70%

3×2@75%

Dead Lift

12×3@60%