Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

This week we of course are going to be deloading, but will mainly be focusing on our Olympic Lifts. The way I am programming this week is a sample sample of how our next cycle will be.

Weightlifting

Barski Snatch with Glued Feet

-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.

**within this complex we are going to complete three high hang snatches while trying to get lower in our receiving position, but our feet are already in squat width. The idea behind this is so we don’t star fish and to help us understand we can get lower in out receiving position while power snatching.**

Barski Clean with Glued Feet

-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.

Jerk Balance+3 Split Jerk Presses

-Build to a heavy complex then deload the bar to about 65% and do 5 complexes at that weight.

**You will do one Jerk Balance and remain in the Split Jerk position and complete three strict presses from the Split Jerk position.

Weightlifting

Build to a three rep Behind the Neck Snatch Grip Push Jerk with glued feet

**You will set up on the rack, with barbell on your back, with a snatch grip, and feet in a squat width. Same concept as the complexes, I do not want you to move your feet. We are working on a strong punch out.**

Single leg RDL w/KB or DB

3×10 each leg

CrossFit Wig Wag – Open Gym

Open WOD Friday!

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Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Deadlift

10 mins to find a heavy 1 rep.

Metcon (Weight)

1 Rep Shoulder to Overhead
10 mins to find a heavy 1 rep from the rack

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (5 Rounds for reps)

Max Reps per Round x 5

A. Max Ski Cals

B. Max DB Deadlifts

C. Max Ass Bike Cals

D. Max Burpees

E. Max Row Cals

-rest 1 Min-
Fight gone bad style. Accumulate reps at each 1 Min station. Rest and reset 5 times.

CrossFit Wig Wag – Weightlifting

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Weightlifting

Build to a heavy squat Snatch in five sets, but your sets do not start until 70%, go by feel.

Build to a heavy Squat Clean and Jerk in 5 sets, try leading off with your final Snatch Weight.

**You can Squat Clean and Jerk while you a Squat Snatching in the event you wanted to warm up your C&J at the same time.**

Push Press

2@85%, 1@85%+, 2@85%, 1@85%+, 2@85%, 1@85%+

Sumo Dead Lift

12×3@60%

3 Rounds

12 RDL’s @60%

1 Rd of ab Circuit

CrossFit Wig Wag – Open Gym

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Weightlifting

Metcon (No Measure)

EMOM x 12 mins

20sec Snatch Grip DL Hold

2 Hang Snatches

Metcon

Metcon (Time)

For Time:

30-20-10

Ski Erg Cals

OAA DB Snatches