12012021

CrossFit Wig Wag – Weightlifting

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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*

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