072022

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Distance)

EOMOM x 10

5 Dbl DB Hang Cleans + 5 Dbl DB S2OH

In remaining time max distance handstand walk
If you are not comfortable attempting hsw, you will attempt a max handstand hold in the remaining time.

Score=total distance for all 5 rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

15 Bar Facing Burpees

10 HSPU

5 Shoulder Presses

07192022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

PowerLifting

Tempo Shoulder Press (fast press, 3 seconds down)

10×3@60%

Tempo Pendlay Row (Fast Pull, 3 seconds down)

10×3@60% of Pendlay Row

KB Swings

8×8

Banded Face Pulls

8×8

Dumbbell Complex

1 Side Delt Raise+1 Front Raise=1 Rep

8×8

DB Reverse Fly

8×8

OlympicLifting

Empty Barbell Complex

3 High Hang Dip and Shrugs+3 High Hang High Pulls++3 Muscle Cleans+3 Front Squats

Tall Clean

3×3@Empty Barbell

3 Position Clean

1 High Hang Clean+1 Hang Clean+1 Clean

10 complexes @60% of Clean

3 Full Grip Front Squats+3 FR Zotts Presses

5 complexes @ 60% of FR Zotts or lighter

Tempo DL

(Fast up 5 Seconds Down)

5×3@60% of DL

07182022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

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