01132022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 7 Day 4

Build to a 2 rep Sumo Dead Lift

Pin Press

8×3@70%

RDL

3×8@70%

DB Front Raise+Side Delt Raise

8×8

Banded Leg Curl

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 4

Tempo Snatch Grips Dead Lift

(10 sec. up-10 sec. down)

1@95%

1@100%

1@105%

High Hang Clean Shrugs

5×5@70%

Jerk Balances

1×3@70%

2×3@65%

3×2@70%

Barbell Row

8×8@40%

Dumbbell Lat Pull Over

8×8

Dumbbell Hammer Curl

8×8

Barbell Tricep Ext

8×8

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