07182022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

PowerLifting

Back Squat with 5 second pause in bottom position

10×3@50%

Tempo Bench Press 3 sec. down fast up

10×3@50%

Good Morning

3×12@60%

Dips (Ring, Box, or Bench)

8×8

Single Leg KB RDL

8×8 (4 reps per leg per set)

Dumbbell Chest Flys

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 High Hang Dip and Shrugs+3 High Hang High Elbows+3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances+3 Zotts Presses

Tall Snatch

5×3@Empty Barbell

3 Position Snatch

High Hang Snatch+Hang Snatch+Snatch

10 Complexes@60% of Snatch

3 Zotts Press+3 OHS

5 complexes@60% or lighter of Zotts Press

Tempo Back Squat 5 seconds with 5 second pause in bottom position

5×3@50% or lighter of Back Squat

071322

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press (5-3-1-1-3-5)

Concept here is to use the first 5-3-1 as a warm up then 1-3 should begin to acclimate you for a 5 rep attempt at a higher percentage.

Metcon

Metcon (Weight)

EMOM x 10

First 30s: Max Bar Facing Burpees

Second 30s: 1 Clean & Jerk
You should attempt to add weight every round. Finishing with a heavy single.