01272022

CrossFit Wig Wag – Weightlifting

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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

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