CrossFit Wig Wag – Weightlifting
Weightlifting
POWERLIFTING
Week 10 Day 4
Suicide Press
5 Pin Press into 10 Shoulder Press
4 sets @ 65% of Pin Press
Barbell Row
Build to 70% and complete 5 reps
Barbell Floor Bench
8×8
Wide Grip Pull Ups
8×8
Dips ( Box, Ring, or Bench)
8×8
Barbell Tricep Extensions
8×8
Barbell Curl
8×8
OLYMPIC LIFTING
Day 4
xx
Front Rack Zotts Press
8×8@40%
(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)
Hang Power Snatches
8×8@40%
Jerk Balance
5×2@85%
Dead Stop Jerk Drives
5×3@85% of Jerk
Barbell Row
Build to 80% and complete 2 reps
Banded Straight Arm Pull Down
8×8
CrossFit Wig Wag 