03172022

CrossFit Wig Wag – Weightlifting

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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

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