CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 