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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 7 Day 2

Build to a 2 rep Front Squat

Dead Lift

8×3@70%

Good Mornings

3×8@70%

Split Squats

8×8

Banded Leg Ext.

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip RDL’s+3 Hang Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

Tempo Clean Grip DL to Hang Position into a Hang Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

Hang Clean Singles

4@75%

4@80%

2@85%

1@90%

Pin Press

10×3@65%

RDL

3×10@65%

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