CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 