Day: March 9, 2022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Bench

6 Close Grips Bench Press into 12 Bench Press

4 sets @ 57.5% of Shoulder Press

Barbell Row

Build to 85% and complete 3 reps

Pin Press

8×8

Banded Upright Pulls

8×8

Banded Hammer Curls

8×16

Banded Tricep Extensions

8×16

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%+20#’s

10@95% of 40%+20#’s

10@90% of 40%+20#’s

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30

400m Row

10 Burpees to a target

20 Ab Mat Sit Ups

800m Row

20 Burpees to a target

40 Ab Mat Sit Ups
Each 100m=1 rep

Bike Cals=21/18 (400m)

42/35 (800m)

Score= rounds + reps