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CrossFit Wig Wag – Weightlifting

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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

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