12082021

CrossFit Wig Wag – Weightlifting

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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

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