02212022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Build to a 5 rep back Shoulder Press

Dead Lift

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Barbell Reverse Lunge

8×8

DB Side Delt Raises

8×8

Rolling Tricep Extensions

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances

3 Position Snatch (High Hang, Hang, Ground)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Snatch Singles

3×2@85%

Back Squat

10@40%+10#’s

10@95% of 40%+10#’s

10@90% of 40%+10#’s

Core:

3 Rounds

10 Weighted Sit Ups

20 (10/10) Russian Twists

022122

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

1RM Clean and Jerk (Total Weight)

Clean and Jerk (1 Rep Max)

Metcon

Nutrition Challenge Performance Test 1 (AMRAP – Reps)

3 min Max Pull Ups

Nutrition Challenge Performance Test 2 (AMRAP – Reps)

2 min Max Shoulder to Overhead 135/95

Nutrition Challenge Performance Test 3 (AMRAP – Reps)

1 min Max Goblet Squats 50/35

021822

Posted on by aleksrata

CrossFit Wig Wag – CrossFit

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Weightlifting

Push Press

Build to a 3 rep for today.

Metcon

Metcon (Time)

For Time:

3 Rounds

9 Deadlifts

9 Bar Facing Burpees

9 HSPU

6 Deadlifts

6 Bar Facing Burpees

6 HSPU

3 Deadlifts

3 Bar Facing Burpees

3 HSPU

-rest 2 min between rounds-
Time cap: 15 mins

02172022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 10 Day 4

Close Grip Bench Press

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Pendlay Row

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Barbell Floor Press

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Dips (Ring, Bench, or Double Box)

8×8

Dumbbell Tricep Extension

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

5×5

(Empty Barbell or Lighter, if you can do it @70%)

Barbell Shrugs

5×5@75% of Clean

Dead Stop Jerk Drives

5×5@75%

Empty Barbell Snatch Balance

5×3

Empty Barbell Tall Cleans

5×3

Split Jerk Balance

5×3