12102020

CrossFit Wig Wag – Weightlifting

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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

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