07072022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Day 3

Dead Lift

5@50, 5@55%, 5@60%, 5@65%, 5@70%

Shoulder Press

5@50, 5@55%, 5@60%, 5@65%, 5@70%

Back Squat

8×3@70%

RDL

8×3@70%

Body weight split squats

8×8 (4reps/leg for a set)

Reverse Hypers

5×10

Day 3

Olympic Lifting

3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses

Jerk

10×3@70%

Dead Stop Jerk Drives

3×3@70%

Push Press

3×3@70%

Jerk Balance

3×3@70%

Sumo Dead Lift

5@50%, 5@55%, 5@60%, 5@65%, 5@70%