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CrossFit Wig Wag – Weightlifting

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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

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