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CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Press

5 Pin Press into 10 Shoulder Press

4 sets @ 62.5% of Pin Press

Barbell Row

Build to 75% and complete 5 reps

Dumbbell Incline Bench

8×8

Pull Ups

8×8

Double Dumbbell Ground to Overhead

8×8@40%

Barbell Tricep Extensions

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Zotts Press

8×8@40%

(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)

Hang Power Cleans

8×8@40%

Jerk Balance

5×2@80%

Jerk Dips w/10 sec. pause

5×2@80%

Barbell Row

Build to 90% and complete 2 reps

Dumbbell Pull Over

8×8

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