01202022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 8 Day 4

Build to a 2 rep Incline Machine Press

(The machine is in the cardio room)

Shoulder Press

12×3@60%

Close Grip Bench

12×3@60%

Arnold Press

8×8

DB Floor Press

8×8

Ring Dips

8×8

DB Tricep Extension

8×8

OLYMPIC LIFTING

Day 4

High Hang Snatch Grip High Pulls

8×8@40%

Deficit Clean Grip DL’s

5×5@75%

Dead Stop Jerk Drives

3@100%+5#’s

3@110%+5#’s

3@120%+5#’s

Pendlay Row

8×3@70%

Banded Lat Pull Down

8×8

Concentration Curl

8×8

Banded Tricep Ext

8×8

01192022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 8 Day 3

Build to a 2 rep Dead Lift

Front Squat

12×3@60%

Good Mornings

3×12@60%

Barbell Box Step Ups

8×8

Banded Leg Curls

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

2 Dip and Drives+Jerk

1@45%

1@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Split Jerk Singles

4@75%

3@80%

2@85%

1@90%

1@95%

Sumo Dead Lift

8×3@70%

Core:

3 Rounds

10 Weighted Side Bends Each Side

10 GHD Sit Ups

011822

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

6 BMU

9 Chest 2 Bar Pull Ups

12 T2B

21 Hang Snatch

-into-

3 BMU

6 Chest 2 Bar Pull Ups

9 T2B

21 Overhead Squats

-into-

6 BMU

9 Chest 2 Bar Pull Ups

12 T2B

21 Power Snatches
Increase your barbell weight with each new movement.

Start lighter and end at a moderate weight.

time cap: 25 mins