CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 1
Suicide Squats
3 Front Squats @ 82.5% into 6 Back Squats
4 sets
Suicide Bench
5 Close Grip Bench into 10 Bench Presses
4 sets @ 67.5% of Close Grip Bench
Good Morning
3×12@60%
Barbell Floor Press
8×8
Barbell Reverse Lunge
8×8
Dips (Ring, Box, or Bench)
8×8
Banded Leg Curl
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 RDL’s+3 Low Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 OHS+3 Snatch Balances
Build to a Heavy Low Hang Snatch Single
Back Squat
12×3@60%
Zotts Press
5×3@70%
(If you do not have a 1RM Zotts Press, build to a 3 rep for the day.)
Core:
3 Rounds
10 Weighted Plank Pull Throughs
CrossFit Wig Wag 