CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
6 Sumo Dead Lifts @ 57.5% into 12 Dead Lifts
Box Squat
Build to 80% for 3 reps
RDL
3×8@70%
Back Rack Lunge
8×8
Banded Leg Ext.
8×8
Reverse Hypers
5×10
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses
Push Press+Jerk
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
3@80%
2@85%
1@90%
Dead Lift
10@40%+20#’s
10@95% of 40%+20#’s
10@90% of 40%+20#’s
Core:
50 GHD Sit Ups
CrossFit Wig Wag 