05042022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Sumo Dead Lift

3@65%, 3@70%, 4@75%, 2×3@80%

Back Squat

10×3@65%

Back Rack Forward Lunge

8×8 (8 reps per leg)

RDL

3×10@65%

Banded Leg Curls

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

3 Empty Barbell Complexes

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

2 Push Presses+1 Jerk

1@40%

1@45%

1@50%

2@55%

3@60%

3@65%

3@70%

Jerk Singles

2@75%

2@80%

2@85%

2@90%

Dead Lift

8×3@70%

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