CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
5 Sumo Dead Lifts @ 62.5% into 10 Dead Lifts
Front Squat
Build to 90% for 2 reps
RDL
3×10@65%
Back Rack Forward Lunge
8×8
GHD Back Extensions
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 w/Pause in Dip+Push Jerk w/Pause in Dip+ Split Jerk w/pause in dip
(%’s based off Push Press, pauses are 3 sec.)
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 75% of your deadlift for 5 reps
Core:
3×10 Evil Wheels
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