09072021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

So within this program it focuses on tempo, low weight, high reps, many sets, with a short rest period in between sets.

So for a majority of your movements I want strong and controlled decent if you are wondering what I mean, think hold a 3 second tempo on your decents with fast ups. Do not bottom out, don’t bounce the weight of your chest or ground. Control the weight.

Also when it comes to the short rest in between sets, when you start a new movement be ready to buckle down for the next 10 minutes or so until you are finished with the movement. Try to keep it at 30 seconds rest between sets.

Every 3 weeks we will be increasing the weight by 5% for the program.

WEEK 1 DAY 1

RDL

8×8@40%

Dumbbell Bench Press

8×8

Bulgarian Split Squats (non squating leg is raised)

8×8

*you can use a barbell or DB’s/KB’s*

Shoulder Press

8×8@40%

Banded Hamstring Curl

8×8

DB Side Delt Raises aka Shoulder Flys

8×8

Banded Tricep Extension

8×8

Chest Flys

8×8

Weightlifting

Due to Memorial Day I am going to be starting the 5 week Blocks of Olympic Lifting next Monday. We will start of working the Snatch.

So with the Cycle starting next week we will use this week to update several numbers

Muscle Snatch

Build to a Heavy Single for the day and add it into Wodify

Snatch

Build to a Heavy Single for the day and add it into Wodify

*For some of you Squat Snatching is not in the cards so just work on you power, but for some of you it is. So if you are able to Squat and Power complete a complex of 1 Power and 1 Squat, once you are no longer able to power continue on squatting.*

Over Head Squat

12×3@60%

Scap Angels

3×10

090621

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

Happy Labor Day!

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Metcon

Partner “Kabul 13” (Time)

For Time:

2021m Row

-into-

13 Rounds

8 Snatches 115/85

26 Ab Mat Sit Ups
You will split up the meters between partners. Switching whenever you choose.

Both partners must complete all 13 rounds of work.

Only one partner can work during the snatches but both partners can work together during the sit ups.