CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 11 Day 1
Build to a 5 rep back Squat Squat
Sumo Dead Lift
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Bench Press
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Weighted Box Step Ups
8×8
Good Mornings
8×8@40%
Reverse Hypers
3×10-15 Reverse Hypers
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
Muscle Snatch+Hang Power Snatch+High Hang Squat Snatch
(Percentages based off Muscle Snatch)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Snatch Singles
2@70%
1@75%
2@80%
1@85%
1@90%
Back Squat
10@40%+5#’s
10@95% of 40%+5#’s
10@90% of 40%+5#’s
Core:
Plank Pos. Pull Throughs
3×10
CrossFit Wig Wag 