01172022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 8 Day 1

Build to a Heavy 2 rep Back Squat

Sumo Dead Lift

12×3@60%

Front Rack Lunges

12×3@60%

RDL’s

8×8@45%

GHD Back Extensions

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip RDL+3 Low Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 Snatch Balances

YoYo Snatch

Lower down to the Low Hang Position twice and stand back up to the High Hang Position. After the two Low Hang Pos. RDL’s you will do a Low Hang Snatch

1@45%

1@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Low Hang Snatch Singles

4@75%

3@80%

2@85%

1@90%

1@95%

Back Squat

8×3@70%

Core:

3 Rounds

10 Weighted Leg Lifts

20 Weighted Russian Twists

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