CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 2 Day 3
Build to a heavy 5 rep Sumo DL
Box Squat
10×3@60%
Wide Stance Good Morning
3×10@65%
Box Jump
8×8
Double DB RDL
8×8
Reverse Hypers
8×8
DB Pull Over
8×8
OLYMPIC LIFTING
Week 3 Day 3
Push Jerk Balance
5×2@70%
Split Jerk Balance
5×2@70%
Push Press /pause in dip+Push Jerk w/pause in dip+ Split Jerk w/pause in dip
8 complexes@60% of Push Press
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**
Woo Flies
8×8
CrossFit Wig Wag 