10182021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 7 DAY 1

Sumo Dead Lift

8×8@50%

Incline Bench

8×8@45%

Wide Stance Good Morning

8×8@50%

DB Arnold Press

8×8

Barbell Glute Bridge

8×8

Dips (ring, bench, or box)

8×8

DB Front Raises

8×8

Barbell Skull Crusher

8×8

OLYMPIC

WEEK 1 DAY 1

Empty Barbell Complex*3

Clean Grip DL to Low Hang Pos.+Clean Grip DL to Hang Pos.+Clean Grip DL to High Hang+3 Pos. Clean+3 Full grip FS

Clean from 1″+Low Hang Clean+Hang Clean

*Build to a heavy complex*

**quick pause @ each position**

***drop the bar after each clean***

DeLoad bar to 60% and complete 10 complexes at that weight

101521

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

EOMOM x 12

30s Handstand Hold

30s Max Wall Balls
Work for a minute. Rest for a minute.

Score=highest max wall ball rep attempt

Metcon

Metcon (Time)

“DB Fran”

For Time:

21-15-9

Dbl DB Thrusters

C2B Pull Ups
Time cap:15 mins