02162022

CrossFit Wig Wag – Weightlifting

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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)

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