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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Presses

6 Shoulder Presses into 12 Push Presses

4 sets @ 55% of Shoulder Press

Pendlay Row

Build to 80% and complete 3 reps

Arnold Press

8×8

Banded Upright Pulls

8×8

Rolling Dumbbell Tricep Extension

8×8

Concentration Curls

8×8

OLYMPIC LIFTING

Day 4

Snatch Pulls

5×3@80%

Front Rack Zotts Press

8×8@40%

(If you cannot perform a front rack Zotts press with a barbell use a Trainer or PVC)

Jerk Dips

5×3@80%

Jerk Balance

5×3@80%

Barbell Row

10@40%+15#’s

10@95% of 40%+15#’s

10@90% of 40%+15#’s