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CrossFit Wig Wag – Weightlifting

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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

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