10072020

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Muscle Snatch+1 Snatch Drop+3 Zotts Presses

3@75% of Zotts Press weight

-Just like the clean complex if you can only do an empty bar or PVC pipe, that is fine. Do that.

-For the Snatch Drop. The bar will go onto your back after the Muscle Snatch with your hands in the snatch grip. From there you will drop into the bottom position of a snatch. There wont be any dip or drive, only drop.

Halting Positional Snatch from the Ground Up.

Halt at 1”, low hang(below knee), hang (above knee)

1 @60%, 2@65%, 3@70%

-Same concepts as the clean complex we did.

-If you werent here for the clean day, look at explenation on the clean day. It was a lot and I dont want to type it out again.

Snatch

3×3 @ 75%

Over Head Squat

8×3 @ 70%

Barbell Row

8×3 @ 70%

Good Mornings

3×12 @ 60%

100620

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

20 Burpees

20 Power Cleans

18 Burpees

18 Box Jumps

16 Burpees

16 Overhead Squats

14 Burpees

14 Pistols

12 Burpees

12 Snatches

10 Burpees

10 HSPU

8 Burpees

8 Front Squats

6 Burpees

6 T2B

4 Burpees

4 Thrusters

2 Burpees

2 BMU

10062020

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

1 Muscle Clean+1 Tall Clean+3 Zotts Press

3@75% of Zotts Press

-This complex will be extremly light compared to our work.

-If you look at the complex and say to yourself I can only do a PVC pipe or an empty bar. That is fine, do that.

Halting Positional Clean Work from Ground Up.

halts at 1” from ground, low hang (below knee), hang (above knee).

1@60%, 2@65%, 3@70%

-As you begin to lift the bar from the ground you will halt (2 sec. pause)at 1” above the ground then clean, drop the bar. Lift to the low hang position (below knee) halt then clean, drop the bar. Lift to above the hang position (above knee) halt then clean.

-The focus here is to be in the correct position at each position. Ensuring your hips and shoulders are rising at the same time, maintaing a strong upper torso, etc.

Clean

3×3@75%

Front Squat

8×3@70%

Strict Press

8×3@70%

5 Rounds

10 weighted sit ups

20 Banded Core Press Outs

10052020

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Push Press

8×3 @ 70% (of push press)

-Think of this as more of a warm up.

Jerk Balance (Jerk Drops)

3×3 @ 75% (of Jerk balance weight)

-Lets start from the strict press.

-As the bar passes your eyes drop into the Jerk.

-There is no dip, there is no re-dip, there is only press and drop.

Complex:

1 Push Press+1 Push Press+1 Split Jerk

1@60%, 2@65%, 3@70% (percents based of Jerk)

-The Push Presses should be slightly difficult, but still focus on that strong dip and drive.

-You will feel some reprieve in the Split Jerk

Work:

Jerk

3×3@75%

-I know I have been a little more biased towards the Split Jerk, but if you feel more comfortable utilizing the Push Jerk; please do.

-These complexes and everything else can be easily modified for a Push Jerk. You be the one to decide.

Pendlay Row

8×3@70%

RDL

3×8#70%