02172022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Close Grip Bench Press

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Pendlay Row

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Barbell Floor Press

5@50%, 5@55%, 5@60%, 5@65%, 5@70%

Dips (Ring, Bench, or Double Box)

8×8

Dumbbell Tricep Extension

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

5×5

(Empty Barbell or Lighter, if you can do it @70%)

Barbell Shrugs

5×5@75% of Clean

Dead Stop Jerk Drives

5×5@75%

Empty Barbell Snatch Balance

5×3

Empty Barbell Tall Cleans

5×3

Split Jerk Balance

5×3

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