101521

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (AMRAP – Reps)

EOMOM x 12

30s Handstand Hold

30s Max Wall Balls
Work for a minute. Rest for a minute.

Score=highest max wall ball rep attempt

Metcon

Metcon (Time)

“DB Fran”

For Time:

21-15-9

Dbl DB Thrusters

C2B Pull Ups
Time cap:15 mins

10132021

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODYBUILDING

WEEK 6 DAY 3

Rack Pull

8×8@45% of Dead Lift

Barbell Floor Press

8×8@45% of Bench Press

Split Stance Good Morning

8×8@45% of Good Morning

(4 sets each leg)

KB Clean and Press

8×8

Single Leg GHD Back Extension

8×8

Barbell JM Press

8×8

Kneeling Arm Landmine Press

8×8

Push Up to Renegade Row

8×8

(8 total reps per set)

OLYMPIC

WEEK 5 DAY 3

3 Empty Barbell Complexes

3 Pos. Muscle Snatch+Snatch Drop+3 Zotts Presses

15 minutes worth of Zotts Press Work

Muscle Snatch into Press Down

Build to a moderate weight, this is not supposed to be heavy.

Snatch Drops w/5 second pause in the bottom position

*Build to a 3 rep, does not have to touch and go. After you complete a rep re-rack the bar take a second and complete another rep at the same weight for 3 reps then add.*

Positional RDL

5 sets@80% of your Snatch

*usually programmed as a positional snatch dead lift working from the bottom up, but today it will be done in reverse.*

**Stand the bar up, dip to high hand then stand, lower to hang position then stand, lower all the way to the ground then stand.**

**after you 5 sets at the positional RDL go in reverse working from the ground up, hitting the same positions, at the same weight, and for 5 sets.