Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Suicide Rows

5 Pendlay Rows @67.5% into 10 Barbell Rows

4 sets

Pin Press

Build to 75% for a 5 rep

Single Arm DB Row

8×8

Dumbbell Shoulder Press

8×8

Barbell Curls

8×8

Banded Tricep Extension

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex Clean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 Low Hang Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

YoYo Clean

(Lower down to the Low Hang Position, stand fast, lower back down to low hang, stand fast, then do a Low Hang Clean.)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Hang Clean Singles

2@75%

3@80%

2@85%

1@90%

Pin Press

12×3@60%

Core:

3 Round TABATA

Plank

Right Side Plank

Left Side Plank

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Snatch Complex:

1 Snatch + 2 Overhead Squats

Metcon

Metcon (Time)

For Time:

4 Rounds

15/12 Cal Row

10 Wall Balls

5-6-7-8 Squat Snatches
Each round the snatches will increase in reps and decrease in weight. Start at a moderate weight and end at a light.

Time cap: 16 mins

Bike Cals: 10/7

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Suicide Squats

3 Front Squats @ 82.5% into 6 Back Squats

4 sets

Suicide Bench

5 Close Grip Bench into 10 Bench Presses

4 sets @ 67.5% of Close Grip Bench

Good Morning

3×12@60%

Barbell Floor Press

8×8

Barbell Reverse Lunge

8×8

Dips (Ring, Box, or Bench)

8×8

Banded Leg Curl

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 RDL’s+3 Low Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 OHS+3 Snatch Balances

Build to a Heavy Low Hang Snatch Single

Back Squat

12×3@60%

Zotts Press

5×3@70%

(If you do not have a 1RM Zotts Press, build to a 3 rep for the day.)

Core:

3 Rounds

10 Weighted Plank Pull Throughs

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

EMOM X 10

1 Power Clean + 1 Squat Clean
Pick a weight that you an complete these 2 movements with about 15-20s left to rest.

You may (should) drop and reset between lifts.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16

24 Ab Mat Sit Ups

16 Weighted Box Step Ups

8 OA DB Overhead Squats (4/4)