CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 9 Day 4
DELOAD WEEK
Sumo DL
20@40% , 15@50%, 10@60% , 5@70%
Pin Press
8×8@45%
Rack Pull
8×8@45%
Dumbbell Fly
8×8
3 Rounds
2 minutes rest between sets
50 body weight lunges
20 empty barbell RDL’s
8 Round TABTA
Complete as many DB Shoulder Presses in 20 seconds, rest for 10 seconds with DumbBells at the Shoulder, repeat for 8 minutes
OLYMPIC LIFTING
Day 4
Seated BTN Snatch Grip Press
(Zotts Press Work)
*Build to a 3 rep in 12 minutes or less*
**stack plates to a height where you would be at in the bottom of the squat and perform your presses from there.**
***If you are able to Zotts Press, perform 3×2@80% of your Zotts***
Clean Grip Barbell Shrugs
5×5@80%
Push Jerk Balance
3×2@80%
Split Jerk Balance
3×2@80%
Dumbbell Row
8×5
Dumbbell Pull Over
8×5
Barbell Curl
8×5
Dumbbell Tricep Ext.
8×5
CrossFit Wig Wag 