CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 