04212021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

EMPTY BARBELL COMPLEX X 3

Lunging Jerk Balance+3 Jerk Pos. Presses x3

Jerk Pos. Press

3×5@65%

Push Press+Push Jerk+Split Jerk

5 complexes@65% of Jerk

Heavy Jerk Dips w/3 sec. pause in dip

5×3@100% of Jerk

Woo Flies

3×10

Weightlifting

STRENGTH CYCLE

1×5@85%

Back Squat

Shoulder Press

Dead Lift

042121

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Clean & Jerk Complex

1 Clean + 1 Push Jerk + 1 Clean + 1 Split Jerk

Metcon

Metcon (3 Rounds for reps)

AMRAP x 4

21 KB Swings

21 Clean & Jerks (light)

-rest 2 mins-

AMRAP x 4

15 KB Swings

15 Clean & Jerks (light/mod)

-rest 2 mins-

AMRAP x 4

9 KB Swings

9 Cleans & Jerks (moderate)

04192021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

EMPTY BARBELL COMPLEX X 3

Muscle Snatch from mid shin+OHS+Muscle Snatch from Hang+OHS+Muscle Snatch from High Hang+OHS

Muscle Snatch+3 BTN Strict Presses+Snatch Balance w/3 sec. pause in Bottom Pos.

*You will build to a moderate complex for the day, this will get heavy quick. Spend no more than 15 minutes on this complex, if you finish before 15 minutes good, move on.*

3 Position Snatch

Hang Snatch+Low Hang Snatch+Snatch

5 complexes@65% of your 1RM Snatch

*The two hang snatches have to be unbroken, but you can drop the bar after the Low Hang Snatch then do your final snatch*

Tempo Snatch Grip DL

5×1@100% of Snatch

*10 sec. Up 10 sec. Down*

Weightlifting

This week is not really demanding in terms of volume with our strength cycle, so we will be kicking it up a notch with skill transitions in the OLY work.

Strength Cycle

1×5@80%

Front Squat

Seated Shoulder Press

Dead Lift

5 Rounds

10 alt. Single Leg V-Sits

10 V-Sits