02072022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 1

Build to a 1 rep Front Squat

Banded Leg Curl

8×8

RDL

12×3@60%

GHD Back Extensions

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complex

Snatch Grip

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

Snatch from 1″+Snatch From Low Hang+Snatch from Hang

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Snatch Singles

3@60%

3@65%

3@70%

Back Squat

10@40%

10@95% of 40%

10@90% of 40%

Core:

Plank Pos. Pull Throughs

3×10

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