01102022

CrossFit Wig Wag – Weightlifting

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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

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