CrossFit Wig Wag

030122

Posted on February 28, 2022 by aleksrata

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

2000m Run

100 Deadlifts

75 Bar Facing Burpees
*partition however you’d like.

Time cap: 35 mins

02282022

Posted on February 27, 2022February 28, 2022 by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

I’m going to begin implementing the suicide squat structure to some of our other lifts. So with the pressing and pulling movements we will start off with 55% but will continue with the squat %’s from where we left off.

POWERLIFTING

Day 1

Sumo Dead Lift into Dead Lift

6 Sumo Dead Lift

12 Dead Lifts

@ 55% of Sumo Dead Loft

Build to 80% of your Back Squat for 3 reps

Back Rack Lunge

12×3@60%

RDL

3×10@65%

Banded Hamstring Curl

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 RDL’s+3 DL+Hang Muscle Snatch+Hang Power Snatch+Hang Squat Snatch+3 Snatch Balances

Pausing Hang Snatch+Hang Snatch

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Hang Snatch Singles

2@75%

3@80%

2@85%

1@90%

Back Squat

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s

Core:

Weighted Plank Pos. Pull Throughs

3×10

022822

Posted on February 27, 2022 by aleksrata

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Build to a heavy complex:

“Curtis P”

1 Power Clean + 1 Lunge (each leg)+ 1 Push Press

Metcon

Metcon (Time)

For Time:

7 Rounds

5 Shoulder to Overhead

7 Chest 2 Bar Pull Ups

30 Double Unders
Pick a moderately heavy weight for S2OH but it must come from the ground.

Time cap:15 mins