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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Build to a 1 rep Bench Press

Incline Dumbbell Press

8×8

Chest Flys

8×8

3 Rounds

10 incline Push-ups

10 push-ups

10 decline push ups

Rolling Dumbbell Tricep Extension

8×8

OLYMPIC LIFTING

Day 4

Snatch Balance

1×3@60%

2×3@65%

2×2@70%

1×2@75%

Barbell Clean Shrugs

1×8@60%

2×8@65%

2×5@70%

1×5@75%

Jerk Pos. Press

1×3@60%

2×3@65%

2×2@70%

1×2@75%

Empty Barbell/PVC BTN Zotts Press Work

5×5

Empty Barbell Tall Cleans

3×3

Empty Barbell Push Jerk Balance

3×3

Split Jerk Balance

3×3

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