06272022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

PowerLifting

Back Squat

5@45, 5@50, 5@55%, 5@60%, 5@65%

Shoulder Press

5@45, 5@50, 5@55%, 5@60%, 5@65%

DeadLift

10×3@65%

Dumbbell Bench Press

8×8

Barbell Box Step Ups

8×8

Dumbbell Tricep Extension

8×8

OlympicLifting

3 Empty Barbell Complexes

3 RDL’s+3 Snatch Grip DL’s+3 Dip, Shrug, High Elbows+3 Muscle Snatches+3 BTN Presses+3 OHS+3 Snatch Balances+3 Zotts Presses

Snatch (Power or Squat)

10×3@65%

Snatch Balances

Build to a 1 rep in 5 lifts

Zotts Press

5×3@65%

Deficit Snatch Grip DL

3×5@65%

Front Squat

5@45, 5@50, 5@55%, 5@60%, 5@65%