CrossFit Wig Wag – Weightlifting
Weightlifting
If you need to make something up from this week, make it up. If you want to try PR’ing something we didn’t do this week, then do it. If not we are just going to get in a little pump session.
—Barbell row super set x3
50% for barbell
50% of 50% of barbell weight for DB
10 barbell
10 L DB
10 R DB
10 barbell
—Shoulder Press superset x3
50% for barbell
50% of 50% of barbell weight for DB
10 barbell
10 L DB
10 R DB
10 Barbell
—KB High Pull x5
30 seconds on 1 minute off
**AMRAP KB High pulls for those 30 seconds
—Single Leg KB RDL
3×10(each leg)@65% of 50% of your RDL
—Core
3 Rounds
10 evil wheels
10/10 weighted Russian twists
CrossFit Wig Wag 