CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 