01242022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 9 Day 1

DELOAD WEEK

Shoulder Press

20@40% , 15@50%, 10@60% , 5@70%

Tempo DL (5 sec. up-5 sec. down)

5×3@50%

Arnold Press

8×8

Split Leg Good Mornings

8×8@45% (sets each leg)

Plate Raise Finisher x3

30 reps from thigh to eye level

30 reps from eye level to overhead

30 reps from thigh to overhead

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

3 Snatch Grip Boot Strap Squats+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 Snatch Balances

Power Snatch+Hang Squat Snatch

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Snatch Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Front Squat

12×3@60%

Core:

50 weighted Sit Ups

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