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CrossFit Wig Wag – Weightlifting

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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

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