091721

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

Happy Birthday Wig Wag!

Today we are redoing our Welcome WOD. We also re-tested this workout in 2019. Look back and see how far you’ve come.

Thank you for 3 years of fun. Watching you all grow physically and mentally these past years has been inspiring. Here’s to many more years to come. 💪🏼

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Weightlifting

Deadlift

Build to a 5 rep.

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Deadlifts

Burpees over the bar
2018 prescribed weight

Rx:185/125

Rx+: 225/155

Time cap:15 mins

09152021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

WEEK 2 DAY 3

Overhead Squat

8×8@40%

**if you cannot overhead squat do back squat instead**

Double DB Power Clean

8×8

Wide Grip Pull Up

8×8

Barbell Alternating Front Rack Lunges

8×8@40%

Band Resisted Inverted Row

8×8

Straight Arm DB Pull Over

8×8

Alternating DB Hammer Curl

8×8

OLYMPIC

WEEK 1 DAY 3

Skill Transition

Muscle Snatch

5×3@60%

3 Behind the Neck Snatch Grip Strict Presses+Drop Snatch

Build to a heavy complex for the day

**this will get heavy fast, so build small, get the reps in instead of finding a heavy in 2-3 sets**

DL to 1″ then down+DL to Low Hang then down+DL to Hang them down+DL to High Hang then down

6×2@60% of Snatch

Build to a heavy 3 rep Snatch Grip DL

**these do not have to be touch and go, your focus is moving through the whole lift as if you are going to snatch**

OHS w/3 sec pause in bottom position

12×2@60%

BTN Snatch Grip Push Press

12×3@60% of Snatch