CrossFit Wig Wag – Weightlifting
Weightlifting
POWER LIFTING
Bench Press
Build to a heavy 5 Rep
Barbell Row
12×3@60%
Close Grip Bench
12×3@60%
Banded Face Pull
8×8
Dips (box, ring, bench)
8×8
Barbell Curl
8×8
DB Tricep Ext.
8×8
OLYMPIC LIFTING
BTN Split Jerk+Split Jerk
Build to a moderate complex, focus on foot work.
Front Squat
10×3@65%
Heavy Jerk Dips
3@100%
3@100%+10#’s
2×3@100%+20#’s
Shoulder Press
10×3@65%
Single Arm DB Row
8×8
CrossFit Wig Wag 