CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Dead Lift
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Front Squat
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
**Dont do this if you did Suicide Squats today**
RDL’s
3×12@60%
Back Rack Lunge
12×3@60% (each leg)
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
Dip w/3 sec. Pause+Dip w/no pause+Jerk
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
2@70%
1@75%
2@80%
1@85%
1@90%
Dead Lift
10@40%+5#’s
10@95% of 40%+5#’s
10@90% of 40%+5#’s
Core:
3 Rounds
10 V-Sits
10 Wind Shield Wipers (10 each way)
CrossFit Wig Wag 