12012021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 1 Day 3

Build to a heavy 5 rep DL

Front Squat

12×3@60%

Good Morning

3×12@60%

Farmers Carry Lunge

8×8(4 sets of 8/leg)

Banded Leg Curls

8×8

Single Leg RDL

8×8(4sets of 8/leg)

Reverse Hyper

3×10-15

OLYMPIC LIFTING

Week 1 Day 3

Build to a Heavy 3 rep Push Jerk Balance

Split Jerk Balance

5×3@60%

Behind the neck Split Pos. Push Press

8×8@40%

Front Rack Zotts Press

*build to a 3 rep*

**if you cannot perform a front rack Zotts press, stack bumper to the height you would be in for the bottom positions of a front squat and complete your front rack Zotts presses from there**

Clean and Jerks

8×2@60%

*focus on footwork on the Jerk*

11302021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWER LIFTING

Bench Press

Build to a heavy 5 Rep

Barbell Row

12×3@60%

Close Grip Bench

12×3@60%

Banded Face Pull

8×8

Dips (box, ring, bench)

8×8

Barbell Curl

8×8

DB Tricep Ext.

8×8

OLYMPIC LIFTING

BTN Split Jerk+Split Jerk

Build to a moderate complex, focus on foot work.

Front Squat

10×3@65%

Heavy Jerk Dips

3@100%

3@100%+10#’s

2×3@100%+20#’s

Shoulder Press

10×3@65%

Single Arm DB Row

8×8

11292021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Back Squat

Build to a heavy 5 rep for today

Shoulder Press

12×3@60%

RDL

3×12@60%

Side Delt Raises

8×8

Weighted Box Step Ups

8×8

Banded Leg Ext.

8×8

Reverse Hypers

3×10-15

OLYMPIC

WEEK 2 DAY 1

3 Empty Barbell Complex

3 Full Grip Front Squats+3 Jerk Balances+3 Shoulder Presses

Build to a heavy complex of:

2 Push Presses+Jerk

De-Load bar to 65% of complex and complete 5@65%, 3@70%, 2@75% of heaviest complex

Barbell Row

12×3@60%

Barbell Tricep Ext

8×8