06132022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

Olympic Lifting

3 Empty Barbell Complexes

3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch (Power or Squat)

10×3@60%

Snatch Balances

5@60%

Zotts Press

3×3@60%

Tempo Snatch Grip DL (10 up 10 down)

3@100%

Back Squat

12×3@60%

Power Lifting

Back Squat

5@60%, 5@65%, 3×5@70%

Bench Press

12×3@60%

Dead Lift

5@60%, 5@65%, 3×5@70%

Dumbbell Incline Press

8×8

Good Morning

8×8@40%

Banded Tricep Extension

8×8

061022

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Weightlifting

Bench Press (5-5-1-1-5-5-1)

2×5@ ~70%

2×1@ ~80%

2×5@ ~85%

1×1@ ~90%

Record your last single

Metcon

Metcon (Time)

For Time:

5-10-15-20-15-10-5

DB Floor Press

Seated DB Shoulder Press

DB Bent Over Row

*10/7 Ski Erg Cals after each round
Time cap:15 mins

060822

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Power Snatch

Build to ~70% of Power Snatch and complete 5 sets of 3.

Squat Snatch

Complete 5 sets of 2 at ~75-80%.

Metcon

Metcon (8 Rounds for reps)

EMOM x 16

Min 1: 16 Overhead Squats

Min 2: Max HSPU

Min 3: 12 Overhead Squats

Min 4: Max HSPU

Min 5: 8 Overhead Squats

Min 6: Max HSPU

Min 7: 4 Overhead Squats

Min 8: Max HSPU

Min 9: 4 Overhead Squats

Min 10: Max HSPU

Min 11: 8 Overhead Squats

Min 12: Max HSPU

Min 13: 12 Overhead Squats

Min 14: Max HSPU

Min 15: 16 Overhead Squats

Min 16: Max HSPU
Pick a light weight for your barbell. This is definitely a HSPU workout. You will have 8 scores of max attempts but they do not have to be unbroken. Just however many you get done in that minute