Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 6 DAY 1

Deficit DeadLift

8x&@45%

Close Grip Bench Press

8×8@45%

DB/KB Front Rack Lunge

8×8

Seated Pin Press

8×8@45%

*set bar height to nose level*

GHD Hip Extension

8×8

DB Curl To Overhead Press

8×8

Dbl DB rolling Tricep Extension

8×8

DB Chest Fly to DB Press

8×8

OLYMPIC

WEEK 5 DAY 1

Power Snatch+Hang Snatch (squat or power)

*Build to a heavy complex for the day*

DeLoad Bar to 80% of your heaviest complex and complete 10 complexes at that weight

Tempo Snatch DL

(10 sec. up, 10 sec. down)

3×1@100% of Snatch

OHS

12×3@60%

Shoulder Press

12×3@60%

CrossFit Wig Wag – CrossFit

Partner WOD TBD

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CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

DB Complex:

1 DB Squat Snatch + 25ft DB Lunge
You must complete this complex with both your right and left arm but you may set it down in between.

25ft=tape to tape.

You must hold the DB in the front rack position for the lunge. You may set it on your shoulder if you need to.

Metcon

Metcon (Time)

For Time:

20-30-40-30-20

OAA DB Snatch

Deadlifts
Deadlifts will be done with a barbell.

Pick a lighter weight because of the high volume.

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

Every 8 mins x 4 rounds

1) 1k Row

2) 50 Ass Bike Cals
You do not need to complete both the row and bike in the 8 mins. You will alternate between the 2 stations. (2 rounds of rowing/2 rounds of biking).

Score= slowest round

Goal= be consistent!

CrossFit Wig Wag – Weightlifting

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Weightlifting

Olympic

Week 4 Day 4

Build to a heavy High Hang Snatch

DeLoad bar to 75% of High Hang Snatch and complete 10×2 Snatches