CrossFit Wig Wag – Weightlifting
Weightlifting
I’m going to begin implementing the suicide squat structure to some of our other lifts. So with the pressing and pulling movements we will start off with 55% but will continue with the squat %’s from where we left off.
POWERLIFTING
Day 1
Sumo Dead Lift into Dead Lift
6 Sumo Dead Lift
12 Dead Lifts
@ 55% of Sumo Dead Loft
Build to 80% of your Back Squat for 3 reps
Back Rack Lunge
12×3@60%
RDL
3×10@65%
Banded Hamstring Curl
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 RDL’s+3 DL+Hang Muscle Snatch+Hang Power Snatch+Hang Squat Snatch+3 Snatch Balances
Pausing Hang Snatch+Hang Snatch
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Hang Snatch Singles
2@75%
3@80%
2@85%
1@90%
Back Squat
10@40%+15#’s
10@95% of 40%+15#’s
10@90% of 40%+15#’s
Core:
Weighted Plank Pos. Pull Throughs
3×10
CrossFit Wig Wag 