CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Day 1
Suicide Bench
4 Close Grip Bench into 8 Bench Presses
4 sets @ 72.5% of Close Grip Bench
Back Squat
5@60%, 3@65%, 4@70%, 2×4@75%
Incline Dumbbell Bench Press
8×8
Good Morning
3×8@70%
Dips (Ring, Box, or Bench)
8×8
Banded Leg Curl
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
3 Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 BTN Press+3 OHS+3 Snatch Balances+3 Zotts Presses
Build to a Heavy 3 rep Snatch
Tempo Snatch Grip DL
(10 sec up 10 sec down)
3@100% of your 1RM Snatch
Zotts Press
5×3@75%
Back Squat
8×3@70%
Core:
3 Rounds
10 Weighted Sit Ups
20 Weighted Freedom Twists
CrossFit Wig Wag 