11222021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

WEEK 12 DAY 1

Rack Pull

8×8@55% of DL

Barbell Floor Press

8×8@55% of Bench

Split Stance Good Mornings

8×8@55% of Good Morning

DB/KB Clean and Press

8×8

Single Leg GHD Back Ext.

8×8

Barbell JM Press

8×8

Kneeling Landmine Press

8×8

Push Up to Renegade Row

8×8

OLYMPIC

WEEK 1 DAY 1

3 Empty Barbell Complex

3 Full Grip Front Squats+3 Jerk Balances+3 Shoulder Presses

Build to a heavy complex of:

Dip/3 sec. pause+dip+Jerk

De-Load bar to 60% of complex and complete 5@60%, 3@65%, 2@70% of heaviest complex

Single Arm DB Row

8×8

DB Tricep Ext

8×8

112221

Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Metcon (Weight)

Overhead Complex:

2 Push Jerks + 1 Split Jerk

Metcon (AMRAP – Reps)

AMRAP x 15

Max S2OH @ 75%

*Every 5 mins starting at 0:00 complete:

10 HSPU

10 Pistols

10 C2B Pull Ups
75% of todays complex and must be completed from the floor.