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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 8 Day 3

Build to a 2 rep Dead Lift

Front Squat

12×3@60%

Good Mornings

3×12@60%

Barbell Box Step Ups

8×8

Banded Leg Curls

8×8

Reverse Hypers

3×10-15

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses

2 Dip and Drives+Jerk

1@45%

1@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Split Jerk Singles

4@75%

3@80%

2@85%

1@90%

1@95%

Sumo Dead Lift

8×3@70%

Core:

3 Rounds

10 Weighted Side Bends Each Side

10 GHD Sit Ups

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