CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 8 Day 4
Build to a 2 rep Incline Machine Press
(The machine is in the cardio room)
Shoulder Press
12×3@60%
Close Grip Bench
12×3@60%
Arnold Press
8×8
DB Floor Press
8×8
Ring Dips
8×8
DB Tricep Extension
8×8
OLYMPIC LIFTING
Day 4
High Hang Snatch Grip High Pulls
8×8@40%
Deficit Clean Grip DL’s
5×5@75%
Dead Stop Jerk Drives
3@100%+5#’s
3@110%+5#’s
3@120%+5#’s
Pendlay Row
8×3@70%
Banded Lat Pull Down
8×8
Concentration Curl
8×8
Banded Tricep Ext
8×8
CrossFit Wig Wag 