02142022

CrossFit Wig Wag – Weightlifting

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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

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