04072022

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 @ 67.5% of Pin Press

Pendlay Row

Build to 75% and complete 5 reps

Incline Dumbbell Bench

8×8

Chin Ups

8×8

Dips ( Box, Ring, or Bench)

8×8

Banded Tricep Extensions

8×8

Reverse Grip Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Front Rack Zotts Press

5×3@70%

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

Hang Power Cleans

8×8@42.5%

Jerk Pos. Jerk

5×3@70%

**if you do not have any numbers on this, build to a 3 rep**

Pausing Jerk Drives

5×5@70% of Jerk

Barbell Row

12x@60%

Dumbbell Straight Arm Pull Over

8×8

040722

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

For Time:

100/95 Row Cals

80/75 Row Cals

60/55 Row Cals

40/35 Row Cals

20/15 Row Cals
1:1 Work/Rest

(if it takes you 5 mins to complete 100 cals then you rest 5 mins before continuing to 80 cals)

Bike Cals:

70/65

55/50

40/35

30/25

15/10

time cap:45 mins