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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 1

Build to a 1 rep Back Squat

Banded Leg Extension

8×8

Banded Leg Extension

8×8

RDL’s

10×3@65%

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 BTN Snatch Grip Shoulder Presses+3 Snatch Balances

Build to a moderate complex of:

1 Muscle Snatch+1 Hang Power Snatch+1 High Hang Squat Snatch

Build to a moderate complex of:

1 Muscle Clean+1 Hang Power Clean+1 High Hang Squat Clean

Core:

Banded Press Outs

3×10 each side