CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 7 Day 1
Build to a Heavy 2 rep Shoulder Press
Box Squat
8×3@70%
Close Grip Bench
8×3@70%
Back Rack Lunges
8×8@40%
Arnold Press
8×8
Rolling DB Tricep Ext.
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip RDL+3 Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 OHS
Tempo Snatch Grip DL to Hang Position into a Hang Snatch+Hang Snatch
1@40%
1@45%
2@50%
2@55%
2@60%
3@65%
3@70%
Hang Snatch Singles
4@75%
4@80%
2@85%
1@90%
Front Squat
10×3@65%
Core:
3 Rounds
10 Evil Wheels
CrossFit Wig Wag 