04252022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 1

Back Squat

3@65%, 3@70%, 4@75%, 2×3@80%

Bench Press

12×3@60%

Good Morning

3×12@60%

Barbell Floor Press

8×8

Weighted Box Step Ups

8×8

Double DB Rolling Tricep Extension

8×8

OLYMPIC LIFTING

Day 1

3 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Thrusters+3 Push Presses+3 Jerk Balances

Build to a 3 rep Jerk

**This can be done as singles**

Jerk Balance

5×2@80%

Jerk Dip and Drives

5×3@80% of Jerk

Back Squat

12×3@60%

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