CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Suicide Press
6 Shoulder Press into 12 Push Press
4 sets @ 60% of Shoulder Press
Barbell Row
Build to 90% and complete 2 reps
Barbell Floor Press
8×8
Single Dumbbell Row
8×8
High Hang Muscle Clean into Press
8×8@40% of Shoulder Press
Barbell Tricep Extensions
8×8
OLYMPIC LIFTING
Day 4
High Hang Clean Shrugs
5×3@85%
Zotts Press
8×8@42.5%
(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)
Jerk Dips
5×3@80%
Barbell Row
Build to 90% and complete 2 reps
Woo Flies
3×10
Dumbbell Pull Over
8×8
CrossFit Wig Wag 