CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Back Squat
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
Shoulder Press
4@55%, 4@60%, 4@65%, 4@70%
RDL
3×12@60%
Single Arm Double KB Press
8×8
(While you are pressing with 1 arm keep the other KB in the front rack Pos.)
Double DB Box Step Ups
8×8@40% (8 reps per leg)
Banded Tricep Extension
8×8
Olympic Lifting
Day 1 accessory
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@75%
Tempo Snatch Grip Snatch Pulls
3×3@75% of Snatch
Snatch Grip DL
5×3@75% of 1 RM Snatch Grip DL
Muscle Snatch
3×3@75% of Muscle Snatch
Back Squat
4@55%, 4@60%, 4@65%, 4@70%, 4@75%
CrossFit Wig Wag 