CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 2 Day 4
Build to a 5 rep Pendlay Row
Bench Press
10×3@65%
Reverse Grip Barbell Row
10×3@65%
Incline DB Press
8×8
Single Arm DB Row
8×8 (8 sets each arm)
Strict Pull Up
8×8 (use bands if needed to keep sets unbroken)
OLYMPIC LIFTING
Week 3 Day 4
Build to a 1 rep Push Press
From there go straight into:
Building to a 1 rep Push Jerk
From there go straight into:
Building to a 1 rep Split Jerk
CrossFit Wig Wag 