Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 2 Day 1

Build to a heavy 5 rep Front Squat

Barbell Floor Press

10×3@65% of Bench

Back Rack Lunge

3×10 each leg

Dumbbell Chest Flys

8×8

Banded Leg Extension

8×8

Rolling DB Tricep Extension

8×8

Box Step Ups (body weight)

5×20 (20 total)

OLYMPIC LIFTING

Week 3 Day 1

Empty Barbell Split Jerk Balance

3×3

Build to a heavy complex of:

Dip w/pause for 3 sec into jerk w/3 sec overhead holdx2

Deload bar to 5@65%, 3@70%, 2@75%, 2@80%

3×10 Woo Flies

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM x 12

Odd: 20 Dbl DB/KB Front Squats

Even: 20 Back Rack Lunges
Lunges are done with a barbell. Keep your weight light.

This is just a primer for the metcon.

Metcon

Metcon (Time)

For Time:

6 Rounds

12 Thrusters

12 HSPU
time cap: 15 mins

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

400m Run

3 Rounds of Cindy

400m Run

2 Rounds of C2B Cindy

400m Run

1 Round of BMU Cindy

400m Run

2 Rounds of C2B Cindy

400m Run

3 Rounds of Cindy
Time cap:35 mins

Cindy=

5 Pull Ups/C2B/or BMU

10 Push Ups

15 Air Squats

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 1 Day 4

Build to a 5 rep seated Pin Press

Reverse Grip Barbell Row

12×3@60%

Incline Bench Press

12×3@60%

*if you don’t have an incline # go a little under 60% of your bench*

KB High Hang High Pulls

8×8

DB Arnold Press

8×8

Barbell Shrug

8×8@40% of DL

OLYMPIC LIFTING

Week 1 Day 4

Build to a heavy Jerk

Dumbbell front raises

8×8

Dumbbell side Delt raises

8×8

Dumbbell reverse raises

8×8

Scap angels

3×10

CrossFit Wig Wag – CrossFit

Happy 30th Holy Coach!

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Weightlifting

Clean

Build to a 3 rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12

30 DUs

30 Cleans

30 Bar Facing Burpees