CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 1
Suicide Squats
4 Front Squats @ 72.5% into 8 Back Squats
4 sets
Suicide Presses
6 Shoulder Presses into 12 Push Presses
4 sets @ 57.5% of Shoulder Press
Good Morning
3×8@70%
Dumbbell Complex
1 DB Front Raise+1 DB Side Delt Raise
8×8
Banded Hamstring Curl
8×8
Dumbbell Tricep Extension
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 Snatch Balances
Snatch+Hang Snatch
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Snatch Singles
2@75%
3@80%
2@85%
1@90%
Back Squat
10@40%+20#’s
10@95% of 40%+20#’s
10@90% of 40%+20#’s
Core:
Weighted Plank Pos. Pull Throughs
3×10