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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Sumo Dead Lift

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

Bench Press

5@55%, 5@60%, 5@65%, 5@70%, 5@75%

RDL’s

3×10@65%

Empty Barbell Box Step Ups

8×8

Incline Dumbbell Press

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

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

Shoulder Press+Push Press+Jerk

(%’s based of Jerk)

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk

3×2@85%

Dead Lift

10@40%+10#’s

10@95% of 40%+10#’s

10@90% of 40%+10#’s

Core:

50 GHD Sit Ups