09232021

CrossFit Wig Wag – CrossFit

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Weightlifting

OLYMPIC

WEEK 2 DAY 4

2 Empty Barbell Complexes

3 Pos. Muscle Snatch+1 Snatch Press Down+1 Snatch Drop+1 Snatch Balance+1 OHS

Build to a Heavy Snatch

After you find a heavy for the day DeLoad bar to 65% and complete a 15 min Emom of 2 Snatches of every 90 seconds.

092221

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

For Load:

EOMOM

6RM Power Clean
Build to a 6 rep.

But in this format:

You will complete 1 rep every 10

seconds. Taking the next minute off to rest and load more weight.

You should start around 70%RM.

If you fail to complete a rep every 10s then you will rest the next minute and try again the next working minute.

Metcon

Metcon (AMRAP – Reps)

Ladder x 15mins

2-4-6-8-10-12..

KB Swings

OA KB Thrusters

*Every 3 mins, starting at 0:00, complete 4 OAA Devil Presses

09222021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 3 DAY 3

Rack Pull

8×8@40% of DL

**set the rack up to where the bar is sitting at the hang position. Stand the bar up and reset the bar on the rack for every rep**

Barbell Floor Press

8×8@40% of Bench

Split Stance Good Morning

8×8@40%

**alternate legs each set, 4 sets on the left and 4 sets on the right**

KB Clean and Press

8×8

Single leg glute ham raise

8×8

**4 sets on the right, 4 sets on the left**

Barbell JM Press

8×8

Kneeling Single Arm Landmine Press

8×8

**4 sets on right knee, 4 sets on left knee. 4 reps each arm per sets**

Push up to DB Row

8×8

OLYMPIC

WEEK 2 DAY 3

Zotts Press

10×3@65%

**if you cannot perform a Zotts press. Set bumper plates or bench to your squat depth and perform BTN Snatch Grip Shoulder presses from there. If you do this build to a 5 rep**

Snatch Drops

Build to a heavy

Heaving Snatch Balance

Build to a heavy leaving off from the heaviest Snatch Drop

**if you cannot drop all the way into the bottom position build to a heavy BTN Snatch Grip Push Jerk**

Snatch Grip DL

10×3@65% of Snatch DL

Scap Angels

10×3