CrossFit Wig Wag – Weightlifting
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 