03142022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Suicide Squats

4 Front Squats @ 75% into 8 Back Squats

4 sets

Suicide Bench

6 Close Grip Bench into 12 Bench Presses

4 sets @ 60% of Close Grip Bench

RDL

3×12@60%

Dumbbell Floor Press

8×8

Banded Leg Extension

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 From 1″+Low Hang 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

Build to 70% for a 5 rep

Core:

3 Rounds

10 Weighted Turkish Sit Ups

10/10 Weighted Freedom Twists