01062022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 6 Day 4

DELOAD WEEK

Shoulder Press

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Incline Bench Press Superset

3 sets

10 Bench Press

20 Dumbbell Bench Press

Dumbbell Front Raises

8×8

Dumbbell Reverse Flys

8×8

Finisher:

3 Rounds

10 DB/KB Push Press w/3 sec. negative

Into

10 Tricep Extensions

OLYMPIC LIFTING

Day 4

Snatch Grips High Hang High Pulls

8×8@40% of Snatch

Build to a moderate 3 rep Tall Clean

Jerk Dip and Drives

3@70%

3@80%

3@90%

3@100%

2@110%

Dumbbell Row

8×8 each arm

Dumbbell Lat Pull Over

8×8

Barbell Curl

8×8

Dumbbell Tricep Ext

8×8

010622

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (3 Rounds for time)

Every 4:00 x 3

12/9 Ass Bike Cals

10 T2B

12/9 Ass Bike Cals

-into-

Every 4:00 x 3

12/9 Ass Bike Cals

10 C2B Pull Ups

12/9 Ass Bike Cals

-into-

Every 4:00 x 3

12/9 Ass Bike Cals

10 Pull Ups

12/9 Ass Bike Cals
Score will be total time for each section.

Example:

Rd 1: 3:00

Rd 2: 3:10

Rd 3: 3:00

Total: 9:10

Row/ski:15/12 cals

01052022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 6 Day 3

DELOAD WEEK

Dead Lift

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Back Rack Lunge and Back Squat Superset

3 sets:

8 Back Squats

8 Alt. Lunges

8 Back Squats

Good Mornings

8×8@50%

Reverse Hypers

3×10-15 reps

Finisher

300 (not a typo) Banded Leg Curls into

100 Box Step Ups

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Push Press+Push Jerk+Split Jerk

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

**percentages off jerk**

Split Jerk Singles

4@70%

3@75%

2@80%

2@85%

Sumo Dead Lift

12×3@60%

Core:

3 Rounds

10 Leg Raises

10 Weighted Side Bends Each Side

010522

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Push Press (5-5-4-4-3-3-2-2-1-1)

Build to ~70% and complete the following rep scheme increasing weight each set. (5-5-4-4-3-3-2-2-1-1)

Score your heaviest set.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Push Presses

HSPU

-into-

10-8-6-4-2

Front Squats

HSPU

-into-

10-8-6-4-2

Thrusters

HSPU
Pick a lighter weight that allows you to do all barbell movements.

Time cap: 18 mins

01042022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 6 Day 2

DELOAD WEEK

Bench Press

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Barbell and DB Row Super Set

3 sets

8 Barbell Rows

8 DB Rows Right Arm

8 DB Rows Left Arm

8 Reverse Grip Barbell Rows

**keep weight on the lighter side**

DB Chest Flys

8×8

DB Reverse Fly

8×8

Finisher:

3 Rounds

15 Decline Push Ups

30 Banded Face Pulls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Cleans+3 Front Squats+3 Tall Cleans

Barski Clean (3 High Hang Cleans)

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

High Hang Clean Singles

4@70%

3@75%

2@80%

2@85%

Shoulder Press

12×3@60%

Good Mornings

3×12@60%