CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 1 Day 4
Build to a 5 rep seated Pin Press
Reverse Grip Barbell Row
12×3@60%
Incline Bench Press
12×3@60%
*if you don’t have an incline # go a little under 60% of your bench*
KB High Hang High Pulls
8×8
DB Arnold Press
8×8
Barbell Shrug
8×8@40% of DL
OLYMPIC LIFTING
Week 1 Day 4
Build to a heavy Jerk
Dumbbell front raises
8×8
Dumbbell side Delt raises
8×8
Dumbbell reverse raises
8×8
Scap angels
3×10
CrossFit Wig Wag 