CrossFit Wig Wag

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Shoulder Press

2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%

Barbell Row

2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%

Bench Press

12×3@60%

Banded Upright Pulls

8×8

Dumbbell Arnold Press

8×8

Dumbbell Tricep Extension

8×8

Dumbbell Hammer Curls

8×8

Olympic Lifting

3 Empty Barbell Complexes

3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Cleans+3 Front SquatsS+3 Shoulder Presses+3 Close Grip OHS+3 Tall Cleans+3 Front Rack Zotts Presses

Build to a 1 rep High Hang Clean

**Once you hit 70% of your Clean increase weight by 5#-10# jumps**

Front Rack Zotts Press

5×3@75% or lighter

High Hang Clean Shrugs

5×5@75% of Clean

Shoulder Press

10×3@65%

Reverse Hypers

3×10

CrossFit Wig Wag – CrossFit

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Metcon

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Back Squat

2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%

Dead Lift

12×3@60%

Back Rack Reverse Lunge

8×8 (4 reps per leg)

Good Morning

3×12@60%

GHD Back Extension

8×8

Reverse Hypers

5×10

Olympic Lifting

3 Empty Barbell Complexes

3 Boot Strap Squats+3 Tempo Snatch Grip DLs+3 RDLs+3 Muscle Snatches+3 OHS+3 Snatch Balances+3 Zotts Presses

Muscle Snatch

5×3@60%

1×3@65%

Power Snatch

5×3@70%

1×3@75%

Squat Snatch

5×2@80%

1×2@85%

Back Squat

10×3@65%

RDLs

3×10@65%

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Complex for Load:

1 Hang Power Snatch + 1 Hang Squat Snatch

Metcon

Metcon (Time)

For Time:

2 Rounds

3-6-9

Bar Facing Burpees

Chest 2 Bar Pull Ups

Unbroken TnG Power Snatches

-rest 4 mins-

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Every 1:30 x 8

1 Bear Complex
Increase weight every attempt.

Bear Complex=

1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15

21 Thrusters

21 T2B

15 Thrusters

15 Pistols

9 Thrusters

9 Strict Pull Ups