01262022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 9 Day 3

DELOAD WEEK

Bench Press

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

Box Squat

8×8@45%

Close Grip Bench

8×8@45%

Reverse Hypers

3×10-15 reps

DB Bench to Failure

10 Reps w/heavy DB

Lighter DB’s till Failure

*3 sets with 2 minutes between sets*

1 set

100 Barbell Glute Bridges

100 Banded Leg Curls

**no rest between movements go straight into the leg curls**

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Push Jerk+Split Jerk

1@40%

1@45%

2@50%

2@55%

2@60%

3@65%

3@70%

2@75%

Jerk Singles

5@75%

4@80%

3@85%

2@90%

1@95%

Dead Lift

12×3@60%

Core:

50 GHD Sit Ups

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