03012021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Empty Barbell Complex x 3

2 tempo snatch grip DL+High Hang Muscle Snatch+Hang Muscle Snatch+Snatch Balance+3 Zotts Presses

Barski Snatch

High Hang Muscle Snatch+High Hang Power Snatch+High Hang Squat Snatch

**Complete 5 Complexes at 60% of your 1RM Snatch**

***If you cannot Squat Snatch I want you to try getting into a deeper receiving position then you normally would on a Power Snatch***

Build to a heavy Barski Snatch Complex

3 High Hang Snatches (all connected, cannot drop bar between reps)

**This is only a dip to the High Hang Position, there is not hinging at the hips**

** You decide if you want to Power or Squat, or even a combination of both; but there is not muscle snatch in this section.**

Build to a moderate Snatch Balance

**This is not a heaving snatch balance so there is not dip and drive, it is just a straight drop into the receiving position. I do not want this rep to be a struggle or a 1RM. Go by feel, I want you to feel confident about your last rep.**

Positional Snatch Pull

DL to 1”+DL to Low Hang+DL to Hang+DL to Launch into Pull

**You will DL to 1” then back to ground, DL to Low hang then back down, DL to Hang then back down, the stand the bar up into a High Pull. Make sure you are maintaining position and getting the elbows high and outside for the high pull.**

Weightlifting

Weekly Succesory Work

Zotts Press

3×3 @60%

Front Rack Zotts Press

3×3@60%

Dumbbell Row

5×5 you choose the weight

**fast up, 5 sec. tempo down**

Bench Press

10@50%, 8@55%, 6@60%, 10@55%, 8@60%, 6@65%

Sumo Dead Lift High Pull

12×3@60%

022621

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Finisher

Metcon (AMRAP – Reps)

AMRAP x 5

1 R Leg V Sit + 1 L Leg V Sit + 1 V Sit
Complete as many V Sit complexes as you can in 5 mins.

02252021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Power Snatch+BTN Snatch Grip Push Press+ BTN Snatch Grip Push Jerk

2@65%, 3@70%, 3@75%, 2@80% (Based of 1RM Power Snatch)

Power Clean+Push Jerk+Split Jerk

(modification for those who only Push Jerk: Power Clean+Push Press+Push Jerk)

2@65%, 3@70%, 3@75%, 2@80% (Based of 1 RM C&J)

Deficit Clean Grip DL’s

5×2@100% of 1RM clean

(Stand on a 25 and rep out some clean grip DL’s)

Scap Angles

3×5 (use weight)

DBall or Sand Bag hug

accumulate 5 minutes

Evil Wheels (bumper plates)

3×10

022521

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

2 sets:

500/400m Row

-rest 2:00 between sets-

3 sets:

400/300m Row

-rest 1:30 between sets-

4 sets:

300/250m Row

-rest 1:00 between sets-

5 sets:

200/150m Row

-rest :30 between sets-
Goal:

Sustain your pace. Pick one and stay there.

02242021

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

1 Muscle Snatch+2 Snatch Balances+3 Zotts Presses

-3 complexes with increasing weight

**This will be light**

Build to a heavy complex of:

Tempo (3-5 sec.) Snatch DeadLift to Hang into a Hang Snatch+1 Hang Snatch

**So with this complex we are rising at a slow 3-5 sec. tempo to the hang position once at the hang position (above knee) I want fast acceleration into a Snatch. We are trying to work on maintaining a strong position in the first pull and speed through the middle in the second pull. So focus on maintaining position with hips AND shoulders rising at the same time during that tempo.**

Deload your bar to 75% of heaviest complex and do 1 complex ever 90 sec. for 10 rounds.

5 Snatch singles at same weight as the EMOM portion.

BTN Snatch Grip Push Press

-Build to a set of 5, but do not exceed 75% of 1RM Snatch.-

Good Mornings

3×12@60%