12022021

CrossFit Wig Wag – Weightlifting

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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

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