12092021

CrossFit Wig Wag – Weightlifting

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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

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