03212022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Suicide Squats

3 Front Squats @ 77.5% into 6 Back Squats

4 sets

Suicide Bench

5 Close Grip Bench into 10 Bench Presses

4 sets @ 62.5% of Close Grip Bench

Good Morning

3×10@65%

Barbell Floor Press

8×8

Banded Leg Curls

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 High Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 Snatch Balances

2 High Hang Power Snatches+1 High Hang Squat Snatch

(%’s based off 1RM Squat Snatch, but if the weights are too much go off 1RM Power Snatch.)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

High Hang Power Snatch Singles

2@75%

3@80%

2@85%

1@90%

Back Squat

Build to 75% for a 5 rep

Core:

3 Rounds

10 Weighted Turkish Sit Ups

10/10 Weighted Freedom Twists

032122

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

EMOM x 10

1 Hang Power Snatch

1 Squat Snatch
Complete both lifts each minute. You may drop the bar inbetween lifts.

*Increase weight each minute.

Metcon

Metcon (Time)

For Time:

25-20-15-10-5

Power Snatches

Pull Ups

200m Run
time cap:18 mins