CrossFit Wig Wag – Weightlifting
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
CrossFit Wig Wag 