11302021

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

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

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