Author: aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Today is the first day of our strength cycle. We will still be Olympic Lifting, but we will not have the biggest emphasis on it; meaning not many complexes.

Within this cycle we will have a working percentage that we are working at but will always be building to a heavier single at 10% above the working percentage.

Remember this is not for time so take proper rest between sets.

The working percentage this week will be 70% with the goal od a final single at 80%.

Snatch Balance+3 Zotss Presses

3@70% of Zotts Press

Power Snatch

3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%

**The sets of 2,1, and 1 you are increasing weight with the ultimate goal of hitting 80% for a final single. Have the first two sets of 2 and 1 be between 70% and 80%.**

Back Squat

5@70%, 3@70%+, 5@70%, 2@70%+, 5@70%, 1@80%

Bench Press

12×3@60%

Good Mornings

3×12@60%

CrossFit Wig Wag – Open Gym

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Weightlifting

Clean and Jerk

Build to a 3 rep. It does not have to be touch and go but must be done 3 consecutive times.

Metcon

Metcon (Time)

For Time:

5 sets:

2 Rounds

3 Cleans

7 HSPU
Increase weight every set.

time cap:15 mins

CrossFit Wig Wag – Open Gym

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Weightlifting

1RM Overhead Squat (Total Weight)

Overhead Squat (1 Rep Max)

Metcon

Metcon (Time)

For Time:

5 Rounds

12 Snatch Grip Deadlifts

9 Hang Snatches

6 OH Squats

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (2 Rounds for reps)

AMRAP x 18

12 Box Jump Overs

-rest 90s-

10 Box Jump Overs

-rest 60s-

8 Box Jump Overs

-rest 30s-

immediately into

AMRAP x 18

24 Burpees to a target

-rest 90s-

20 Burpees to a target

-rest 60s-

16 Burpees to a target

-rest 30s-

CrossFit Wig Wag – Weightlifting

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Weightlifting

If you need to make something up from this week, make it up. If you want to try PR’ing something we didn’t do this week, then do it. If not we are just going to get in a little pump session.

—Barbell row super set x3

50% for barbell

50% of 50% of barbell weight for DB

10 barbell

10 L DB

10 R DB

10 barbell

—Shoulder Press superset x3

50% for barbell

50% of 50% of barbell weight for DB

10 barbell

10 L DB

10 R DB

10 Barbell

—KB High Pull x5

30 seconds on 1 minute off

**AMRAP KB High pulls for those 30 seconds

—Single Leg KB RDL

3×10(each leg)@65% of 50% of your RDL

—Core

3 Rounds

10 evil wheels

10/10 weighted Russian twists