03162022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

6 Sumo Dead Lifts @ 60% into 12 Dead Lifts

Front Squat

Build to 90% for 2 reps

Good Morning

3×12@60%

Back Rack Reverse Lunge

8×8

Banded Leg Curl

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

3 Push Presses+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

Build to 70% of your deadlift for 5 reps

Core:

3×10 Evil Wheels

031622

CrossFit Wig Wag – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

You have 10 mins to build to a heavy single for today.

Push Press

Immediately following the shoulder press, you will have another 10 mins to find a heavy single push press.

Metcon

Metcon (2 Rounds for reps)

AMRAP x 6

10 T2B

10 Dbl DB S2OH

-rest 1 min-

AMRAP x 6

10 T2B

10 Dbl DB Deadlifts