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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 @ 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

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