05312022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Power Lifting

Superset Back Squat and Bench Press

Back Squat

8×8@40%

Bench Press

8×8@40%

Good Morning

3×8@70%

Pin Press

8×3@70%

Banded Leg Curls

8×8

Incline Dumbbell Press

8×8

Reverse Hypers

5×10

Single Dumbbell Tricep Extension

8×8

Olympic Lifting

3 Empty Barbell Complex

3 Bootstrap Squats+3 RDLs+3 Hang Muscle Snatches+3 BTN Wide Grip Shoulder Presses+3 OHS

Build to a moderate Complex of:

1 Muscle Snatch+OHS

-I only want 10 complexes done here. So plan your jumps out accordingly.-

**Build to roughly 70~80% of your muscle snatch, purpose here is to concentrate on bar path with a nice and smooth overhead squat. Worry more about feel on this one**

Power Snatch

5×3@60%

3×3@65%

Squat Snatch

5×2@70%

3×2@75%

Box Squat

12×3@60% of Squat

053122

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 10

Mins 1-3: 7 Deadlifts

Mins 4-6: 5 Deadlifts

Mins 7-9: 3 Deadlifts

Min 10: 1 Deadlift
Increase weight every time the reps decrease. (4 jumps)

You should end at a heavy single not necessarily a PR attempt.

Metcon

Metcon (Time)

“Dead Annie”

50-40-30-20-10

DUs

Ab Mat Sit Ups

10-8-6-4-2

Deadlifts

053022

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here