05112022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

Powerlifting

Dead Lift

2@70%, 3@75%, 3@80%, 2×2@85%

Front Squat

8×3@70%

RDL

3×10@65%

Box Squat

8×8@40%

Banded Leg Extension

8×8

Reverse Hypers

5×10

Olympic Lifting

3 Empty Barbell Complexes

3 Shoulder Presses+3 Push Presses+3 Front Squats+3 Jerk Balances+3 Close Grip OHS

Build to a 1 rep Split Jerk

**After you get to 70% you can only make 5#-10# jumps**

Dead Stop Jerk Drives

3×2@100%

3×2@105%

Jerk Balances

5×3@60%

Dead Lift

12×3@60%

Reverse Hypers

5×10

05102022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

Powerlifting

Pin Press

2@70%, 3@75%, 3@80%, 2×2@85%

Pendlay Row

2@70%, 3@75%, 3@80%, 2×2@85%

Close Grip Press

8×3@70%

Banded Face Pulls

8×8

Alt. Dumbbell Shoulder Press

8×8

Dumbbell Tricep Extension

8×8

Barbell Curls

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 Boot Strap Squats+3 Tempo Clean Grip DL+3 RDLs+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Racks Zotts Presses

Muscle Clean

5×3@60%

1×3@65%

Power Clean

5×3@70%

1×3@75%

Squat Clean

5×2@80%

1×2@85%

Shoulder Press

12×3@60%

RDL

3×12@60%

05092022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

OLY

3 Empty Barbell Complexes

3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Snatches+3 OHS+3 BTN Presses+3 Snatch Balances+3 Zotts Presses

Barski Snatch (3 High Hang Snatches)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

High Hang Snatch Singles

3@75%

2@80%

2@85%

1@90%

Front Squat

12×3@60%

Barbell Good Mornings

3×12@60% 100

Powerlifting

Back Squat

2@70%, 3@75%, 3@80%, 2×2@85%

Sumo DL

8×3@70%

Back Rack Forward Lunge

8×8 (4 reps per leg)

Good Morning

3×8@70%

Banded Leg Curl

8×8

Reverse Hypers

5×10