CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 1
Build to a 5 rep back Shoulder Press
Dead Lift
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Barbell Reverse Lunge
8×8
DB Side Delt Raises
8×8
Rolling Tricep Extensions
8×8
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
3 Position Snatch (High Hang, Hang, Ground)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Snatch Singles
3×2@85%
Back Squat
10@40%+10#’s
10@95% of 40%+10#’s
10@90% of 40%+10#’s
Core:
3 Rounds
10 Weighted Sit Ups
20 (10/10) Russian Twists
CrossFit Wig Wag 