01032022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 6 Day 1

DELOAD WEEK

Back Squat

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Dumbbell Shoulder Press Superset

3 sets

8 on the left

8 on the right

8 with both arms

**keep the dumbbells relatively light and with the non-working arm keep the DB overhead**

GHD Back Extension

8×8

Dumbbell Side Delt Raises

8×8

Finisher: 3 Rounds

50 Russian KB Swings

Into

15 Goblet Squats with 3 sec. tempo

**keep the swings unbroken**

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Dip and Drives+3 Dip Drive High Elbows+3 High Hang Muscle Snatches+3 OH Squats+3 Snatch Drops

Barski Snatch (3 High Hang Snatches)

1@40%

1@45%

2@50%

2@55%

4@60%

3@65%

High Hang Snatch Singles

4@70%

3@75%

2@80%

2@85%

Back Squat

12×3@60%

Core:

3 Rounds

10 Weighted Sit Ups

20 Russian Twists

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