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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Build to a 1 rep Sumo DeadLift

Banded Leg Curls

8×8

Good Mornings

10×3@65%

Dumbbell Farmers Carry Lunges

8×8(4 each leg for a set)

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 Push Presses+Jerk

(%’s off Push Press)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

3@60%

3@65%

3@70%

Dead Lift

10@40%

10@95% of 40%

10@90% of 40%

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