CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 6 Day 3
DELOAD WEEK
Dead Lift
10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%
Back Rack Lunge and Back Squat Superset
3 sets:
8 Back Squats
8 Alt. Lunges
8 Back Squats
Good Mornings
8×8@50%
Reverse Hypers
3×10-15 reps
Finisher
300 (not a typo) Banded Leg Curls into
100 Box Step Ups
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
Push Press+Push Jerk+Split Jerk
1@40%
1@45%
2@50%
2@55%
4@60%
3@65%
**percentages off jerk**
Split Jerk Singles
4@70%
3@75%
2@80%
2@85%
Sumo Dead Lift
12×3@60%
Core:
3 Rounds
10 Leg Raises
10 Weighted Side Bends Each Side
CrossFit Wig Wag 