04132022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

4 Sumo Dead Lifts @ 70% into 8 Dead Lifts

Front Squat

3@60%, 5@65%, 3×5@70%

Good Morning

3×10@65%

Pistols

8×8

**Modify if needed**

Banded Leg Extensions

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

Snatch Grip

3 Boot Strap Squats+3 RDLs+Low Hang Muscle Snatches+3 BTN Presses+3 Snatch Balances+3 Zotts Presses

YoYo Snatch

(Lower down to Low Hang Position, Stand Fast, lower back down to Low Hang Position, Stand Fast, then do a Low Hang Snatch)

1@40%

2@50%

2@55%

3@60%

3@65%

3@70%

Low Hang Snatch Singles

2@75%

3@80%

2@85%

1@90%

Sumo Dead Lift

10×3@65%

Core:

3×10 Evil Wheels

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