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CrossFit Wig Wag – Weightlifting

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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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