06032021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Empty Barbell Complexes

3 Shoulder Presses+3 Close Grip OHS+3 Jerk Balances+3 Jerk Pos Presses

High Hang Muscle Clean+Shoulder Press X 3

3 sets@50% of Shoulder Press

Jerk Pos. Press

5×3@70%

Push Jerk+Split Jerk

Build to a heavy complex for the day

10 minute EMOM

**Deload the bar to 70% of your heaviest complex and do 1 complex every minute for 10 minutes.**

Front Squat

12×3@60%

Barbell Row

12×3@60%

060321

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (3 Rounds for reps)

Each Round for Reps:

AMRAP x 10

200m Run

10 Ski Erg Cals

-rest 1 min-

AMRAP x 10

200m Run

10 Ass Bike Cals

-rest 1 min-

AMRAP x 10

200m Run

10 Rower Cals
200m= 2 reps (1 rep per 100m)

06022021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

3 Empty Barbell Complexes

3 Clean Grip RDL’s+3Clean Grip DL’s+Dip and Shrug+Dip Shrug High Pull+High Hang Muscle Clean+3 Front Squats

Working On Changing our Pos. in a Front Rack Press

3 Stict Presses, then drop 2” 3 more presses, then drop to at parallel and do 3 more strict presses, then 3 more presses in the squat

**3 complexes with an empty barbell or lighter**

***If you cannot press in the squat pos. work on getting as low as you can.***

Muscle Clean

5×3@70%

Clean+Hang Clean

Find a heavy complex for the day

10min EMOM

Deload your bar to 70% of you heaviest complex and complete one complex every minute on the minute

Hang Clean Pulls

5×3@70% of your heaviest clean

**Stand the bar up, lower down to the hang pos., stand fast, once bar makes contact shrug and pull**

Dead Lift

12×3@60%

Shoulder Press

12×3@60%