03032022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Presses

6 Shoulder Presses into 12 Push Presses

4 sets @ 55% of Shoulder Press

Pendlay Row

Build to 80% and complete 3 reps

Arnold Press

8×8

Banded Upright Pulls

8×8

Rolling Dumbbell Tricep Extension

8×8

Concentration Curls

8×8

OLYMPIC LIFTING

Day 4

Snatch Pulls

5×3@80%

Front Rack Zotts Press

8×8@40%

(If you cannot perform a front rack Zotts press with a barbell use a Trainer or PVC)

Jerk Dips

5×3@80%

Jerk Balance

5×3@80%

Barbell Row

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s

03022022

Posted on by aleksrata

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

POWERLIFTING

Week 10 Day 3

Suicide Squats

4 Front Squats @70% into 8 Back Squats

Dead Lift

Build to 80% for 3 reps

Good Morning

3×10@65%

Double DB Split Squats

8×8

Banded Leg Ext.

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses

Jerk w/pause in Dip+Jerk w/pause in Dip

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s

Core:

50 GHD Sit Ups