CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Build to a 1 rep Close Grip Bench Press
Barbell Floor Press
8×8@40% of bench
Chest Flys
8×8
Arnold Press
8×8
Barbell Tricep Ext
8×8
OLYMPIC LIFTING
Day 4
High Hang Snatch Grip High Pulls
8×8@40% of Snatch
Front Rack Zotts Press
5×5 empty barbell or lighter
Jerk Dips
5×5@70%
Empty Barbell Snatch Balance
5×3
Empty Barbell Tall Cleans
5×3
Empty Barbell Push Jerk Balance
5×3
Split Jerk Balance
5×3
CrossFit Wig Wag 