04142022

CrossFit Wig Wag – Weightlifting

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Weightlifting

POWERLIFTING

Week 10 Day 4

Suicide Press

4 Pin Press into 8 Shoulder Press

4 sets @ 67.5% of Pin Press

Barbell Row

5@60%, 5@65%, 3×5@70%

Arnold Press

8×8

Wide Grip Pull Ups

8×8

Barbell Floor Press

8×8

Banded Tricep Extensions

8×8

Barbell Curl

8×8

OLYMPIC LIFTING

Day 4

Hang Power Snatch

8×8@42.5%

Snatch Grip DL

5×5@70% of Snatch

Jerk Pos. Jerk

5×3@70%

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

Pendlay Row

10×3@65%

Dumbbell Straight Arm Pull Over

8×8

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