Author: aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

This is the last week of our Olympic Cycle. So with that being said if we don’t PR don’t be stressing or disappointed. Our goal is to hit 95% of our 1RM and if you PR after that then HELLS YA. I’ll give you a nice crisp fist bump. Our goal though throughout this cycle was to work on technique make our difficult lifts feel easier and less of a pull, push, and a prayer. If you have been consistent with coming it shows. Keep up the hard work and lift heavy. Be ready for the start of a strength cycle next week which will take us into the CrossFit open.

Snatch Balance+Zotts Press

5 sets to find a heavy complex

High Hang Muscle Snatch+Hang Power Snatch+Squat Snatch

3 sets at 60% of Muscle Snatch

Snatch

Build to 90% then 5 reps to find a heavy single

3 Position Clean

High+Low Hang+ From the Ground

5@60% of Clean weight

Shoulder Press+Push Press w/ pause in dip+Jerk

5@70% of Shoulder Press

Stretch/Mobilize

I’m not worried about core during our Max out days. I’d rather have you stretch out and be ready to go for the next day instead of being more sore.

CrossFit Wig Wag – Open Gym

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Weightlifting

Shoulder Press

Build to a mod/heavy 3 rep THEN complete a set of max reps at that weight.

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

DU

25-20-15-10-5

HSPU
time cap:15 mins

Midline

6 Rounds:

30s Superman Hold

30s Hollow Hold

CrossFit Wig Wag – Open Gym

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

20/15 Cal Row

*1:30 rest after each set
Ski-20/15 cal

Ass Bike-15/12 cal

Midline

3 Rounds:

20 V Sits

20 Alt. V Sits (each leg)

10 Kneeling Presses

CrossFit Wig Wag – CrossFit

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Weightlifting

Build to a heavy Power Snatch for the day.

*Start at 60% then you have 5 lifts from there to find your single*

Build to a heavy Power Clean+Push Press for the day.

*Start at 60% then you have 5 lifts from there to find your single*

Build to a heavy Jerk w/pause in Dip for the day

*Start at 60% then you have 5 lifts from here to find your single*

Tempo Front Squat w/pause in the bottom

5 seconds down with 3 seconds in the bottom

3×2@70% of Clean weight.

Pendlay Row

10×3@65%

5 Rounds

10 Weighted Sit Ups

10/10 Russian Twists

10/10 Weighted Side Bends

CrossFit Wig Wag – Open Gym

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Weightlifting

Back Squat (5-3-1-1-3-5)

Wave loading. Increase weight each set and record your load on your last set of 5.

Metcon

Metcon (Time)

For Time:

4 Rounds

30 Suitcase Lunges

15 Overhead Squats

30 KB Swings