03302022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

5 Sumo Dead Lifts @ 65% into 10 Dead Lifts

Box Squat

Build to 5 reps @ 70%

Good Mornings

3×8@70%

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

Dip and Drive w/3 sec. Pause+Jerk w/3 sec. Pause+Jerk

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

2@80%

2@85%

2@90%

Dead Lift

Build to 80% of your deadlift for 3 reps

Core:

3×10 Evil Wheels

033022

CrossFit Wig Wag – CrossFit

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Weightlifting

Metcon (Weight)

Front Squat

*Build to 75% and complete 5 reps.

*Build to 90% and complete 2 sets of 3.
Score=90%

Metcon

Metcon (Time)

For Time:

3 Rounds

10 Bar Facing Burpees

10 Thrusters

10 Bar Facing Burpees

50 Double Unders
time cap:15 mins