05092022

CrossFit Wig Wag – Weightlifting

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Weightlifting

OLY

3 Empty Barbell Complexes

3 Bootstrap Squats+3 High Hang High Pulls+3 High Hang Muscle Snatches+3 OHS+3 BTN Presses+3 Snatch Balances+3 Zotts Presses

Barski Snatch (3 High Hang Snatches)

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

High Hang Snatch Singles

3@75%

2@80%

2@85%

1@90%

Front Squat

12×3@60%

Barbell Good Mornings

3×12@60% 100

Powerlifting

Back Squat

2@70%, 3@75%, 3@80%, 2×2@85%

Sumo DL

8×3@70%

Back Rack Forward Lunge

8×8 (4 reps per leg)

Good Morning

3×8@70%

Banded Leg Curl

8×8

Reverse Hypers

5×10