01252022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 9 Day 2

DELOAD WEEK

Back Squat

20@40% , 15@50%, 10@60% , 5@70%

Single Arm Dumbbell Row

8×8

RDL

8×8@45%

Banded High Pulls

8×8

3 complexes

20 Russian KB Swings

20 Weighted Side Bends Right Side

20 Weighted Side Bends Left Side

Barbell Row and Hammer Curl Comp x 3

10 Barbell Rows (40%)

50 Banded Hammer Curls

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex

Clean Grip

3 Clean Grip BootLeg Squats+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans

Power Clean+Hang Clean

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Clean Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Bench Press

12×3@60%

Good Morning

3×12@60%

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