05182022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Sumo Dead Lift

2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%

Back Squat

12×3@60%

RDL

3×12@60%

Dumbbell Box Step Up

8×8

Banded Leg Curl

8×8

Reverse Hypers

5×10

Olympic Lifting

3 Empty Barbell Complexes

3 Shoulder Presses+3 Push Presses+3 Front Squats+3 Push Jerk Balances+3 Jerk Balances+3 Close Grip OHS

1 Push Press+1 Push Jerk+1 Split Jerk

**%’s based of Push Press**

1@40%

2@50%

3@55%

3@60%

3@65%

2@70%

Jerk Singles

3@75%

2@80%

2@85%

1@90%

DL

10×3@65%

Good Mornings

3×10@65%