01112022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 7 Day 2

Build to a 2 rep Front Squat

Dead Lift

8×3@70%

Good Mornings

3×8@70%

Split Squats

8×8

Banded Leg Ext.

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip RDL’s+3 Hang Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

Tempo Clean Grip DL to Hang Position into a Hang Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Hang Clean Singles

4@75%

4@80%

2@85%

1@90%

Pin Press

10×3@65%

RDL

3×10@65%

011022

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Front Squat

Build to ~70-80% and complete 3 sets of 3 at the same weight.

If you’re feeling it, go heavier.

Metcon

Metcon (Time)

For Time:

2 Rounds

25 Deadlifts

25 Cal Row

25 Front Squats

25 Cal Row
Moderate weight

time cap:15 mins

Ass Bike Cals: 17

01102022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 7 Day 1

Build to a Heavy 2 rep Shoulder Press

Box Squat

8×3@70%

Close Grip Bench

8×3@70%

Back Rack Lunges

8×8@40%

Arnold Press

8×8

Rolling DB Tricep Ext.

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip RDL+3 Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 OHS

Tempo Snatch Grip DL to Hang Position into a Hang Snatch+Hang Snatch

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Hang Snatch Singles

4@75%

4@80%

2@85%

1@90%

Front Squat

10×3@65%

Core:

3 Rounds

10 Evil Wheels

010722

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (No Measure)

EMOM x 10

Odd mins: 10 Bent Over Rows

Even mins: 10 Seated Dbl DB Shoulder Press
Primer EMOM for the metcon

Metcon

Metcon (Time)

For Time:

10 Rounds

8 OAA DB Clean & Split Jerk

35 Double Unders
Time cap: 18 mins