CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 1
Suicide Bench
4 Close Grip Bench into 8 Bench Presses
4 sets @ 70% of Close Grip Bench
Back Squat
3@60%, 5@65%, 3×5@70%
Incline Barbell Press
10×3@65%
Barbell Lunge
8×8
Dips (Ring, Box, or Bench)
8×8
Banded Leg Curl
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
3 Front Squats+3 Shoulder Press+3 Push Press+3 Jerk Balances+1 Jerk Pos. Press+1 BTN Jerk Pos. Press+1 Jerk Pos. Press+1 BTN Jerk Pos. Press
Build to a Heavy Low Hang Snatch Single
Build to a Heavy Pause Jerk
**3 sec. pause in the bottom of the dip straight into a jerk**
Dip Position Hold
1@Heaviest Jerk of the day
1@The half way weight to your 1RM Jerk
1@100% of Jerk
**You will dip and hold that position for 30 seconds, once 30 seconds is up stand fast.**
Jerk Balance
5×3@70%
Back Squat
10×3@65%
Core:
3 Rounds
10 Weighted Plank Pull Throughs
CrossFit Wig Wag 