Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Overhead Squat

Build to a heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

2 OH Squats

4 Squat Snatches

6 OH Lunges

8 Burpees

10 HSPU

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 6 DAY 3

Rack Pull

8×8@45% of Dead Lift

Barbell Floor Press

8×8@45% of Bench Press

Split Stance Good Morning

8×8@45% of Good Morning

(4 sets each leg)

KB Clean and Press

8×8

Single Leg GHD Back Extension

8×8

Barbell JM Press

8×8

Kneeling Arm Landmine Press

8×8

Push Up to Renegade Row

8×8

(8 total reps per set)

OLYMPIC

WEEK 5 DAY 3

3 Empty Barbell Complexes

3 Pos. Muscle Snatch+Snatch Drop+3 Zotts Presses

15 minutes worth of Zotts Press Work

Muscle Snatch into Press Down

Build to a moderate weight, this is not supposed to be heavy.

Snatch Drops w/5 second pause in the bottom position

*Build to a 3 rep, does not have to touch and go. After you complete a rep re-rack the bar take a second and complete another rep at the same weight for 3 reps then add.*

Positional RDL

5 sets@80% of your Snatch

*usually programmed as a positional snatch dead lift working from the bottom up, but today it will be done in reverse.*

**Stand the bar up, dip to high hand then stand, lower to hang position then stand, lower all the way to the ground then stand.**

**after you 5 sets at the positional RDL go in reverse working from the ground up, hitting the same positions, at the same weight, and for 5 sets.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2 Rounds

100 Ass Bike Cals

75 Goblet Squats

50 KB Swings

25 T2B

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 6 DAY 2

Zercher Squat

8×8

DBL KB Snatch

8×8

Pull Ups

8×8

Pistol to a box

8×8 (8/8 pre sets)

Barbell Row

8×8@45%

DB Reverse Lung

8×8

Concentration Curl

8×8

Banded Face Pulls

8×8

OLYMPIC

WEEK 5 DAY 2

Muscle Snatch

3×2@80% of Muscle Snatch

Pendlay Row

Build to a moderate 5 rep

BTN Snatch Grip Push Press

12×3@60% of Snatch

Sumo DeadLift High Pull

12×3@60%

High Hang Snatch Grip High Pull

8×8@45%

Woo Flies

8×8

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Clean + 1 Front Squat + 1 Hang Clean + 1 Jerk

Metcon

Metcon (Time)

For Time:

500m Row

21 Front Squats

250m Row

21 Push Jerks

500m Row

15 Front Squats

250m Row

15 Push Jerks

500m Row

9 Front Squats

250m Row

9 Push Jerks
Time cap: 16 mins

Load-light

Bike cals:

500m=30 Cals

250m=15 Cals