04202022

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Dead’s

4 Sumo Dead Lifts @ 72.5% into 8 Dead Lifts

Front Squat

5@60%, 3@65%, 4@70%, 2×4@75%

RDL

3×8@70%

Weighted Box Step Ups

8×8 (4 reps each leg)

Banded Leg Extensions

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Thrusters+3 Push Presses+3 Jerk Balances

OLYMPIC LIFTING

Day 3

WORK

3 Empty Barbell Complexes

3 Front Squats+3 Shoulder Presses+3 Thrusters+3 Push Presses+3 Jerk Balances

Split Jerks

1×2@40%

1×2@50%

5×3@60%

1×2@65%

5×3@70%

1×2@75%

1×2@80%

5×2@85%

Dead Lift

8×3@70%

Reverse Hypers

5×10