09212021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 3 DAY 2

Zercher Squat

8×8

**use a wall ball, DBall, or sandbag for your weight**

DBL KB Snatch

8×8

Pull Ups

8×8

Single Leg Squat to Box or Bench

8×8 (8each leg)

**do this with just body weight or grab a DB for added weight**

Barbell Row

8×8@40%

DBL DB reverse lunge

8×8

Concentration Curl

8×8

Banded Face Pulls

8×8

OLYMPIC

WEEK 2 DAY 2

Muscle Snatch

5×3@65%

Build to a OHS w/10 sec. pause in bottom Position

BTN Snatch Grip Push Press

10×3@65% of Snatch

Pendlay Row

10×3@65%

**if you do not have a Pendlay Row find a 5 rep**

Turkish Get Up

5×3

**keep this at a moderate weight that you can do unbroken and with control**

Woo Flies

5×10

09202021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

WEEK 3 DAY 1

3″ Deficit Dead Lift

8×8@40%

**stand on a 25# or 35# bumper and do your DL**

Close Grip Bench Press

8×8@40%

DBL DB/KB Front Rack Lunges

8×8

**8 reps total**

Seated Pin Press

8×8@40% of seated press or shoulder press

**pin press, set a bench up at a rack set the rack up where the bar will be set at shoulder height while you are seated on the bench. From there you will press the bar over head and re-rack the bar for every rep**

Glute Ham Raise

8×8 (no weight)

DB Curl to Overhead Press

8×8

DBL DB Tricep Ext.

8×8

DB Chest Fly to Press

8×8

OLYMPIC

WEEK 2 DAY 1

2 Empty Barbell Complexes

5 Snatch Grip RDL’s+3 Low Hang Muscle Snatches+2 OHS

Complex

Snatch Grip DL to Low Hang Pos. Pause for 3 sec. into a Low Hang Snatch+Low Hang Snatch

Build to a heavy Complex

DeLoad bar to 65% of heaviest complex and complete 10 complexes at that weight

Build to a 3 rep Snatch Grip DL

**this does not have to be touch and go**

092021

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 12

Odd Mins: 30s Wall Sit

Even Mins: 5 Front Squats + 5 Back Squats
Front and back squats will be performed from the floor.

Your front and back squat weight must be the same.

My advice: if you can clean it..front squat it then pop it on your back. The weight should be moderate.

Metcon

Metcon (Time)

For Time:

5 Rounds

10 Goblet Squats

20 Box Jumps

40 DUs
Time cap: 15 mins