03242022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Pin Press

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Barbell Row

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Bench Press

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Pull Ups

8×8

Barbell Curl

8×8

Dumbbell Tricep Extension

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

5×5

(Empty Barbell or Lighter, if you can do it @70%)

Barbell Shrugs

5×5@75% of Clean

Dead Stop Jerk Drives

5×5@75%

Empty Barbell Snatch Balance

5×3

Empty Barbell Tall Cleans

5×3

Split Jerk Balance

5×3

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Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Suicide Squats Week 6

4 Sets

5 Front Squats

10 Back Squats
67.5% of 1RM FS

Metcon

Metcon (AMRAP – Reps)

AMRAP x 15

2 Rounds of Cindy

2-4-6-8-10-12…

Ground to Overheard
Cindy=

5 Pull ups

10 Push Ups

15 Air Squats

Reps ascend by 2 for G2OH every round. Example: you will complete 2 rounds of Cindy and do 2 G2OH. Then 2 rounds of Cindy and do 4 G2OH.

Score=reps of G2OH

02232022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 2

Back Squat

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Pendlay Row

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Good Morning

3×10@65%

Double Dumbbell Row

8×8

Reverse Hypers

5×10

Alternating Dumbbell Hammer Curls

8×8 (8 reps/arm for a set)

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip BootLeg Squats+3 Pos. Clean Grip DL+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

3 Positions Clean (High Hang, Hang, Ground)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Cleans

3×2@85%

Shoulder Press

10@40%+10#’s

10@95% of 40%+10#’s

10@90% of 40%+10#’s

Core:

5 Rounds

10 Leg Raises

10 Windshield Wipers