CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 3
Suicide Dead’s
5 Sumo Dead Lifts @ 67.5% into 10 Dead Lifts
Front Squat
Build to 5 reps @ 75%
RDL
3×12@60%
Split Squat
8×8
Banded Leg 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
Jerk Balance+3 Jerk Position Presses
(%’s based off of Jerk Balance)
1@40%
2@50%
3@55%
3@60%
3@65%
2@70%
Jerk Singles
2@75%
3@80%
2@85%
1@90%
Dead Lift
12×3@60%
Core:
3×10 Evil Wheels
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