01062022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 6 Day 4

DELOAD WEEK

Shoulder Press

10@40%, 8@50%, 6@60%, 6@65%, 8@55%, 10@45%

Incline Bench Press Superset

3 sets

10 Bench Press

20 Dumbbell Bench Press

Dumbbell Front Raises

8×8

Dumbbell Reverse Flys

8×8

Finisher:

3 Rounds

10 DB/KB Push Press w/3 sec. negative

Into

10 Tricep Extensions

OLYMPIC LIFTING

Day 4

Snatch Grips High Hang High Pulls

8×8@40% of Snatch

Build to a moderate 3 rep Tall Clean

Jerk Dip and Drives

3@70%

3@80%

3@90%

3@100%

2@110%

Dumbbell Row

8×8 each arm

Dumbbell Lat Pull Over

8×8

Barbell Curl

8×8

Dumbbell Tricep Ext

8×8

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