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CrossFit Wig Wag – Weightlifting

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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

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