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CrossFit Wig Wag – Weightlifting

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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

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