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CrossFit Wig Wag – Weightlifting

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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

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