CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 